Friday. 3.6.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 3 Power Cleans. 6 Back Squats. 9 OTB burpees. 5 Split Jerks.

REVIEW: Power Clean. Back Squats. OTB Burpee. Split Jerk.

S: Split Jerk. 15 minutes to a heavy single.

C: 3 rounds. 3:00 work/:60 rest

3 Power Cleans 155/105
6 Back Squats 155/105
9 OTB Burpees

*WE DO NOT RECOMMEND YOU PERFORM THIS WORKOUT IF YOU ARE COMPETING IN THE CF OPEN. TAKE A REST DAY INSTEAD.

LIII: 135/95

LII: 115/75

LI: Weight of choice. From the hang okay.

PWMOB: Full body rollout.

Advanced: 185/135

Endurance: 135/95 is rx’d.

The Mar: 3 rounds of 3:00 work/:60 rest

3 doorway pushups
6 sit to stands
9 flutter kicks/leg

CTF M2B:

S: Push Jerk. 15 minutes to a medium weight single.

C: 3 rounds. 3:00 work/:60 rest of:

3 RKB swings at weight of choice
6 goblet squats at RKB weight of choice
9 pushups off a bench (or BB set in the rack at knee height)

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