Upcoming local competitions:
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic -
Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board
WARM UP
5 rds
5 hang power cleans 45/35
5 front squat
5 strict press
BUY IN
Clean and Jerk:
RX:
take 7 min to build to a medium weight then
every 2 minutes for 4 rounds
3 reps - across
Comp:
4 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85%
SKILL
try not to drop bar
WOD
2 min amrap
3 Hang Cleans 115/75
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets and complete a total of five sets
comp: 135/95
CASH OUT
run 800m x 2
rest as needed
MOBILITY
lats
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