Friday, April 28, 2017

Friday 28, April 2017

Warm up:

400m run
3x
100 double unders
10 strict pull ups
10 supermans
10 kipping pull ups

Body Ready:

5 min EMOM
5 snatch grip deads 50/30kg
5 snatch press

Strength:

Clean and Jerk

3-3-3-3-3-3-3-3

Metcon:

"Diane"

21-15-9

HSPU - if you are modifying this double your reps
Deadlifts 102/.5/80kg

Woman's weight is generally per CF Main site 60% of the men's weight, but we have always gone 80kg on this one

***WATCH YOUR FORM

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