10 minutes of MU/Kipping practice
Every 2 minutes for 20 minutes:
3 Muscle Ups
5 Power Cleans (185#/135#)
NOTE: Record your times for each round; post fastest and slowest to comments. Sub 6 Pull Ups for 3 MU if needed.
630 Skills: Snatch
**Attention…here’s a CFRX 411**
Make sure you keep track of those squat PR’s gang!! As a reward for your hard work during our last Olympic lifting cycle and to help take that strength to the next level, we are embarking on a new SQUAT cycle. Twice each week for the next 12 weeks we will be including Front Squat/Back Squat work based on a template designed by Coach Mike Burgener (you might have heard of him). So eat your spinach, record those 1 RMs, and get ready to Squat! (hint: if you see squats on the blog, try to arrive as early as possible to maximize your lifting time–warm ups may be shorter on those days)