Saturday, July 28 2018

Cluster Build Up E3MOM -3 Power Clean to 3 Hang Squat Clean -2 Power Clean to 2 Hang Squat Clean -1 Power Clean to 1 Hang Squat Clean -1 Power Clean to 1 Hang Squat Clean 3 Rounds For Time: - 5 Power Cleans 135/95 RX+ 155/105 MRX 95/65 - 5 Hang Squat Cleans -10 Strict Pull-Ups RX+ 10 Strict C2B MRX 10 Strict Ring Rows -20 Air Squats -400m Run or Row or 1 km Bike Core Development (1-2 sets) - Max reps L-Sit Hang Windshiels Wipers -30sec GHD Hip Ext Parallel Hold to 15 Hip Extensions - 30sec GHD Sit-up Parallel Hold to 15 GHD Sit-Ups

CFHSV Running & Endurance WOD: 800m run rest 3 minutes 40 second max effort run rest 3 minutes E3MOM x 10 sets: match max effort distance rest 3 minutes 800m run