CFM: Monday, August 7th, 2017

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CFM: Monday, August 7th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Back Rolls

10 PVC Pass Throughs


Pre-Game: 8-Minutes

Row/Bike 30 Seconds

2 Clean & Jerks (Ascending Weights)

 

Workout: 10 Rounds

10 Pull-ups

1 Complex (205/125)

 

  • 1 Deadlift + 1 Power Clean + 1 Hang Squat Clean + 2 Jerks
  • Missed Lift: Start the Complex Over (Missed 2nd Jerk = 5 Burpees)

 

Strength: Hang Squat Clean

Work to a Heavy

Maybe even a Max

 

Core: 4 Rounds

15 Plate Rainbows (25/15)

30 Russian Twists (25/15)