"CF HQ 151024

15-12-9 reps for time of:
clean and jerks (60/40)
pull-ups"

"C&J Complex

1x Clean Pull
1x Power Clean
1x Hang Squat Clean
2x Front Squat
2x Split Jerk"

AMRAP 10'

• 5 TTB
• 10 Push ups
• 15 Squats

ASCENDING LADDER from 2 - 12' Cap Time

• Pullups
• Kb Thrusters

5x

A1. 10 Bulgarian Split squats each leg. Bar on back.

A2. 15 Tuck ups

Rest 30 secs

FT-

150 Thrusters 20/15

OTMEM 25 DU’s

WL

8' EMOM to find your daily 1 RM Squat Clean

Grace

Focus: Weighted Plank Holds with a partner

12 Minute EMOM Adding weight each time. Then switch with partner each minute.

Metcon: 5 RFT:
- 5 Pull Ups
- 5 OHS (115/75)
- 20 Russian Swings (55/35)
- 50m Sprint

Score = Time

5 rounds for time
10 kb swing (32kg)
10 box over burpee
10 pull up

-20 steps front rack walking lunge *5