When Doves Cry...

When Doves Cry…

Normal Schedule at CFP HQ today.  Friends and Family at Soldiers Field at 3pm.  Grill and Chill will follow!

Fitness:

A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc.

B.) 4 rounds

Run 2 laps

10 Pull-ups

10 KB Front Squat (44/26)

Performance:

A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc.

B.) 4 rounds

Run 2 laps

10 Pull-ups

10 OHS (95/65)

Competitor:

A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc.

B.) 4 rounds

Run 2 laps

10 C2B

10 OHS (135/95)

C.) Before workout if possible 5×5 hang power clean – work up to a max Focus on catching in good position such that

you could go into a squat or jerk if needed No jumping jack cleans with feet spread 5 feet apart. 

D.) After class 15 min recovery row.