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.
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
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.
5 hang power clean (heavy but UB)
10 DB step over (heavy but UB)
Rest 2/1 x 3-4 rds
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