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1) Hang Snatch + Snatch 5×1@70-80%
Drop and reset between reps.
Rounds of 50, 40, 30, 20 and 10 reps of:
1) Push Press + Push Jerk 15 minutes to build to a heavy single
Use blocks if you have them, but quickly reset yourself for the power jerk.
2) Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
3) 2 minute AMRAP:
6 Thrusters (115/75 lbs)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.
Complete the AMRAP twice. These are sprint sessions. Do not pace, you need to know what it feels like to go absolutely all out…then rest 4 minutes and do it again.
Rest until fully recovered, and then…
4) 1000M Row for Time
1000M Row for Time
Row all out, PR pace. Do 3 burpees for every second you fell off (i.e. if your rows were 3:35 and 3:45 you would do 30 burpees.)