Competitors Training 2.6.15

Warm Up
The CF Warm-Up

Gymnastics / Skill
10 min HS Walk Practice

EMOM 10 Min TNG Push / Power Jerk x5 @60%

Mixed Modal A
AMRAP 15 Min:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

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

Mixed Modal B
20 min Alternating EMOM
a) 30 Sec Assault Bike for calories rest 30 Sec
b) 30 sec Max Effort Burpees / rest 30 sec. Your score is total calories and total Burpees separate scores for each Compare to 1/24/15


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