*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Power Snatch, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

1 Power Clean +

1 Hang Power Clean +

1 Push Press

Warm-up as needed. Perform sets 1+2 @ 60-70% of 1RM Push Press, Sets 3+4 @ 70-80%, Sets 5-7 @ 80%+.

2) 9 minute AMRAP:

3 Bear Complex 115/75

20 Wall Balls 20/14

One Bear Complex is Power Clean, Front Squat, Shoulder-to-Overhead, Back Squat, Shoulder-to-Overhead. Scale loads as needed.

Extra Work:

3) Single Arm Stink Bog Hold off Box: 5 sets of 20 seconds/side

Rest 60 seconds between sets. If you can do this in a Handstand against the wall then perform that instead.

4) Banded Wide Grip Cable Lat Pull Down: 5 sets of 10

Rest 90-120 seconds between sets. Add a band on the Cable Machine. Load as heavy as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE