03062019

5
Mar

03062019

CFG Week 3, Day 3

Warm-up:
4x
10 Empty Bar Hang Squat Clean Thrusters
10 Kip Swings*
10 Light KB Swings
*On Rounds 3 & 4, perform 8 kipping pull-ups instead.

Strength:
Squat Clean & Jerk
10′ EMOM
1 Rep @ 80% of 1RM

Met-Con:
6 RFT:
3 Bar Muscle Ups
6 Clean & Jerks (115/75#)
Scaled:
3 C2B’s or 6 Pull-ups or 6 Ring Rows
6 Clean & Jerks (85/55#)