CFT 12232019

Warm-Up:
10 Min on cardio equipment 

3 Rounds
10 Scap pull ups
10 Push-ups
10 Air squats

Strength:
3 x 6-8 Strict Pull ups @21X1
*Use band if needed

3 x 6-8 Ring dips @22X2"

Weightlifting:
Tall Snatch 5 x 1.1.1. (Hold bottom)
Snatch 5 x 1.1. @75%
Clean 5 x 1.1. @70%

Conditioning:
EMOM x 8
200 meter row