Warm Up

Shoulder Mob
Hip and ham stretch
Buttkick – High knees x2
Bearwalk – Catcrawl x 1
20 situp – burpee

Burgener

 
Strength

Snatch Review

EMOMx5
2 Hang power snatch
E2MOMx10
2 Squat snatch

 
Conditioning

CF.2015.09.10 PERFORMANCE
10 RFT
3 Hang Power Clean (60/40kg)
6 Toes to Bar
9 Push Up

 

 

CF.2015.09.10 FITNESS
10 RFT
3 Hang Power Clean (50/30kg)
6 Toes to Bar
9 Push Up

 

 
CF.2015.09.10 LITE
10RFT
6 KBS
6 Toes to bar/ Knees to Elbow/ Knees to Chest
9 Push Up
Time cap: 18min