CFO Class: Weightlifting

Snatch

On 3mins x 15mins:

2 @ 85%
2 @ 87.5%
2 @ 90%
2 @ 87.5%
2 @ 92%
CFO Class: MetCon

27-21-15-9 reps for time of:

Hang snatch 75/55lbs
80 Double unders
Gymnastics Strength

4 sets

10 Strict weighted ring rips
60% Bar muscle ups
Power Accessory

150m Row – sprint @ damper 10/8
6 Jump squats @ 30%
Accessory

6 x 10 Banded Barbell weighted glute bridges