* Next Programming Cycle here.

** Billing changes. Help CVCF. Please read here.

Pre Class:

1) Behind the Neck Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

2) 20 minute EMOTM: Odd, 1-10 Strict HSPU, Even 1 Heavy Deadlift

Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. If you can perform 10 HSPU every round then work to a deficit.

WOD:

3) Power Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit.

4) Power Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Clean. No dropping the bar between reps. Second rep is a full Squat. Build as heavy as deemed fit.

5) 7 minute AMRAP:

7 Power Snatch 135/95

14 Toes-to-bar

21 Box Jump Overs 24/20

Extra Work:

6) Farmers Carry: 400m

Heavy as possible. Pick a weight that you can get this done in under 10 minutes. Keep track of total time and attempts to complete.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

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