13 June 2017

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STRENGTH

Bench (1’s)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 75% of 90% of 1RM x 5 reps

Set 5: 85% of 90% of 1RM x 3 reps

Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

 

CONDITIONING

With a running clock:

0:00-4:00

Max Cal Ski

 

4:00-8:00

AMRAP of:

1 Hang Clean (115/80)

1 Shoulder-to-Overhead (115/80)

2 Hang Cleans (115/80)

2 Shoulder-to-Overhead (115/80)

3…

3…

And so on for 4 min

CFCJstaff

CFCJstaff

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