CFT 12242019

Warm-Up:

10 Min on cardio

3 Rounds
5 Strict DB press increasing in weight each round
5 Toes to ring
5 Strict pull-ups

 

Conditioning: 
10 rounds:
1 rope climb
2 Strict HSPU
3 toes to bar

10 rounds:
1 Bar muscle up
2 Strict DB press @35
3 toes through ring

*No rest in between workouts."

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

Back squat:
4 x 5 @90% of last week

Press:
Seated Z-press
6 x 8

Core:
5 x 2 Skin the cat"

Conditioning:
3 rounds:
3 min AMRAP:
10 Hang power cleans (95)
10 Burpees over bar
Rest 2 min


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