Hang power snatch + Snatch
5 x 2 (75% max snatch)
*One set is the sequence above performed twice through.
Pause Back Squat
5 x 2 (85%)
*Controlled descent to rock bottom. 3 second pause. 1 bounce and quick ascent.
Finisher
6 x 40m band sprints
CFJ paintball day tomorrow. Come get some!
Power clean
Build quickly to max, then 70% of that for 3 x 3
Complete 8 rounds of:
10 lateral jumps/side (guys = 2 x 20kg plates, ladies = 1 x 20kg plate)
50m sprint
Caption contest time!
Complete 5 rounds for time of:
400m run
12 toes2bar
10 OHS
Split jerk
2-2-2-2-2-2-2-2 (90%)
Complete 5 rounds of:
3 depth jumps
60m sprint
Happy birthday Annemarie Van Rhyn!!!
Deadlift
Resting 60 seconds between sets:
2-2-2-2-2-2-2-2
8 x 100m sprints
Work : Rest of 1:1
