5am row and 5:30am CF-KC

12:00pm CF-Dan

4:30pm Barre-Dallas

5:30pm CF-Dan

7:00pm CF-Dixy or Franco

WEIGHTLIFTING ***this will be the last working week. Next week we will test 1rm snatch, clean, and clean and jerk.

I) Snatch

5 sets of: 3 position snatch (squat or power)

  • high hang
  • hang
  • ground

II) Clean and Jerk

5 sets of: 3 position clean plus jerk

  • high hang
  • hang
  • ground
  • push or split jerk
CategoryDaily WOD, WOD Blog
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