CF-Style
Emom day
Strength
1) Pause Low Hang Squat Clean (2 sec)
Every 2:30 x 6 sets
1 rep each set, increasing weight
2) Front Squat
4 sets of 3 reps, moderate to heavy
WOD
EMOM 24 min:
Min 1: 12 Wall Balls
Min 2: 15 Abmat Sit-ups
Min 3: 5 Hang Squat Clean
Min 4: 10 Knees to Elbow
Min 5: 100 m Sandbag Bearhug Carry
Min 6: Rest
Coach’s note: Hang Squat Clean weights: Rx 50/35 kg, L3 43/29 kg, L2 34/25 kg, L1 30/20 kg.
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C. Metcon
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From the gym
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