CLEAN & JERK

• 5 Sets;
• 1 Set Every 2 Minutes:
• 1 Power Clean + 1 Front Squat + 1 Jerk
• Start @65% of max clean and jerk and build to a tough complex Rest 90 seconds between sets

CF INTERVALS

• 4 Sets:
• 12 Thrusters @95lb (male) / 65lb (female) 500m Row
• 6 Bar Muscle-ups/9 CTB
• 9 Burpee Box Jump Overs @30” box (male) / 24” box (female)
• Rest 3 minutes between sets

CF TASK

• 3 Rounds For Time:
• 9 Deadlifts @185lb (male) / 125lb (female)
• 12 Lateral Bar Burpees
• 15 Toes to Bar