Just a friendly reminder that CFPHQ will be closed this Saturday due to the Tommy Hackenbruck Camp.  CFP Strength will be open from 9am – 11am.

Fitness 

A.  Every 90 Secs for 5 Sets 

3 x Power Cleans w/Bag 

3/3 x Front Rack Lunges w/Bag 

B.  Take 10 Mins to work on MU/Kipping/HSPU progressions 

C.  3 Rounds AFAP 

15 x Heavy Russian Swings 

15 x No Push-up Burpees 

Performance 

A.  Every 90 Secs for 5 Sets 

2 x Clean and Jerks 

B.  Take 10 Mins to work on MU/Kipping/HSPU progressions 

C.  3 Rounds AFAP 

10 x Deadlifts @ 225lb/135lb 

15 x Bar over Burpees 

(8 Min Cap) 

Sport 

A.  Every 90 Secs for 5 Sets 

Pause Clean (knees 3 Secs) + Hang Clean + Split Jerk 

B.  20 x Muscle-ups AFAP 

C.  3 Rounds AFAP 

10 x Deadlifts @ 275lb/185lb 

15 x Bar over Burpees 

(8 Min Cap) 

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