* Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

WOD:

1) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

This is done as a continuation of the Snatches. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk

 3) 10-9-8…3-2-1 – AQAP:

Pull-ups

Kettlebell Swings 53/35

Box Jump Overs 24/20

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Toes-to-bar: 10 minutes Practice

Work on any facet of a Kipping Toes-to-bar. This is mean to be skill work not strength work.

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

A classic if you haven’t seen it, crazy to see where everything started.