CFT 12182019

Warm-up:
5 min on each cal machine

Practice:
Tabata HS holds

3 Rounds
50 DUs unbroken
10 kip swings

Weightlifting:
6 rounds:
Hang Power Snatch + 2 OHS
*Building

Back squat:
Find heavy 5

Press:
Seated Z-press
5 x 10

Core:
10 x 1 Skin the cat

Conditioning:
3 rounds:
3 min AMRAP:
10 cal row
10 KB snatch (5 each hand) 35
10 box jump overs
Rest 2 min