* Next Programming Cycle here.

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

WOD:

1) 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.

2) 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.

3) 7 minute AMRAP:

7 Power Snatch 95/65

14 Toes-to-bar

21 Box Jump Overs 24/20

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Row: 8 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

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