Tuesday, 120418

Announcements:

1. CFF Yankee Swap will be Dec 19th. Event page posted will be posted to the private group.

2. Our Holiday / 7th year celebration Party will be in January as usual. Event page coming soon once finalized.

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All:

A1. Clean Pull ; every 2 min x 3 reps at 95-100% of max clean x 4 sets

A2. Triple Bounding Fwd ; superset after each set above

<15 min

B1. 30’ Plate Push x 4 sets

B2. Triple Lateral Bounding; super set after each set above

< 10 min

C. Ring Rows (feet at hips) at Tempo @41X1 for (-2) x 3 sets; rest 2-2:30. Between

D. Running (into post class)

100m x 10; rest = walk

*optional add on workout below for post class.

Post class:

Workout:

5 hang power clean (heavy but UB)

10 DB step over (heavy but UB)

400m row

Rest 2/1 x 3-4 rds

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Becomplete:

1. TGU; light focus and 18-22 alt reps

2. KB windmills 5-6 reps each side x 4 sets

3. DB / KB Single Arm OH Support Walk (other arm in front rack) x 50’ x 5 sets each arm

4. 10 around the worlds with plate + 15 PVC Dislocates x 3 rds

5. L Sit Hold; building. . .. :10-:20 hold with 1/1 or 2/1 rest ratios x 5-7 sets

6. Crossover Symmetry

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