2014_04_04CFM-AdPhotos-9385

 

With a Running Clock:
AMRAP 4:
27 Cal Row
21 Power Cleans 135/95
15 Burpee Box Jump Overs
rest 4:00
AMRAP 4:
27 Cal Row
21 Power Cleans 115/80
15 BBJO
rest 4
AMRAP 4
27 Cal Row
21 Power Cleans 95/65
15 BBJO
* Scale weights as needed, but decrease each round.

MU Practice: pick appropriate level
A: 5×2 MU with Towel between legs
B: 5 Sets: 2 Kip swings with Towel, 2 Hips to rings
then slow 3 MU negative on rings
5 Sets: 2 Pull-up negatives, 3 Banded ring dips, 3 Pausing Ring Rows

MASTERS:
3×10 Back Squat
3 RFT
Row 200m
20 Russian KB swings
20 Air Squats

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