CFM

REGULAR CLASS
1. Snatch
6 Single Snatches: 60%,70%, 75%, 80%, 85%, 90%
Then, 2 @ 80%

2. “Mini 7’s”
AMRAP 7:00
7 KB swings (2/1.5)
7 Burpees
7 SDLHP
7 HSPU
rest 3:00
AMRAP 7:00
7 Pull-ups
7 KB clean and press
7 Burpees
7 KB swings
L2: Scale KB weight to go UB.
L1: Sub Push-ups for HSPU

MASTERS
1. Snatch Technique
a) 3×3 Hang Power Snatch
b) 3×2 Power Snatch + OHS
c) 3×1 Full Snatch

2. Row 500 m
rest 2:00
Row 500 m

ENDURANCE:
“The Seven”
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 TTB
7 DL 245/165
7 Burpees
7 KBs (2/1.5)
7 Pull-ups