Competitors Training 2.3.15

Warm Up
The CF Warm-Up

Gymnastics / Skill

Hollow Hold 30 on 30 off 11 min Volume Accumulation


EMOM 10 Min 3 TNG Snatch + 2 OH Squat @65%

Mixed Modal A

For Time Row 2K
Every 500 M Perform 100 DBLU’s

Goat Session

Spend 20 min actively working on a weakness specific to you!

Mixed Modal B

EMOM 20, alternating:
a) 5 Back Squats @70-80%
b) 30 Sec Air Assault for Calories


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