Announcements:

-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ Info@cfpfit.com ] to set-up a free intro session.

Fitness 

A.  10 Min Skill AMRAP 

Pos 3 Snatch 

Pos 2 Snatch 

OHS 

B.  Mini DT 

5 Rounds AFAP 

9 x Deadlifts 

6 x Hang Power Cleans 

3 x Push Jerks 

Performance 

A.  Every 75 Secs for 8 Sets 

1 + Snatch (Pos 3)  

1 + Snatch (Pos 1) 

OHS 

B.  DT 

5 Rounds AFAP 

12 x Deadlifts 

9 x Hang Power Cleans 

6 x Push Jerks 

@ 155lb/105lb 

Sport 

Level 2 

Every 75 Secs for 8 Sets 

1 – 2 x Muscle-ups/Scaled Muscle-ups 

2 x Squat Snatches –  Start at 115lb/85lb 

Level 1 

Every 15 Secs for 16 Sets 

1 x Power Snatch @ 185lb/115lb 

3 Min Rest 

Max UB Set of Muscle-ups 

B.  DT 

5 Rounds AFAP 

12 x Deadlifts 

9 x Hang Power Cleans 

6 x Push Jerks 

@ 155lb/105lb 

Optional Accessory 

A1.  Reverse Hyper – 3 x 15 (Med-Heavy) 

A2.  GHD – Sit-ups – 3 x 20 

A3.  Banded Pull Aparts – 3 x ME 

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