Friday 13.01.2017


C6CF Annual Party/Woddie Awards Tonight at Hil's starting around 8pm

Saturday Class will be 9-11

L1) 1) Clean & Jerk 3x3

2) Back Squat 3x3

3) 500m Row

Scaled) 1) Clean & Jerk: 1 at 60%

1 at 70%

3x1 at 75%

2) Back Squat: 3x3 at 70%

Rx) "Big Clean Complex"

6 sets of the following complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

Comp) 1) with a running clock... 5 Rounds: 1 "Big Clean Complex" every 5:00

on 0:00 - 50% 1RM Clean & jerk

on 5:00 - 55%

on 10:00 - 60%

on 15:00 - 65%

on 20:00 - 70%

2) 10 Rounds for total calories

:30 on/ :30 off


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