cfw 1 (No Measure)
3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS
Shoulder Press (3@70%, 3@80%, 3+@90% )
wk 14 add 15lb to the base wt of week 1
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Hang Power Snatch 95/65
10 T2B
don’t go up go faster…
Metcon (No Measure)
EMOM for 5 min
Push-Pull
Foam Roll and Stretch
Opt Side Plank Work
