Friday 03.08.2018

5:45-7:30 Flex Class

9:00 Fitness Class

10-11 Open Gym

11-1 Flex Class

3:30-4:30 CF Teens

4:30-7:00 Flex Class

Fitness

1) Power Clean + Front Squat + Push Jerk

build to a Heavy Complex

2) "Wise Men"

AMRAP 3:00

Macho Man Complex 75/55

rest 3:00

AMRAP 3:00

Macho Man Complex 95/65

rest 3:00

AMRAP 3:00

Macho Man Complex 105/75

Macho Man Complex:

3 Power Cleans + 3 Front Squat + 3 Push Jerk

Performance

1) Power Clean + Front Squat + Push Jerk

build to a Heavy Complex

2) "Wise Men"

AMRAP 3:00

Macho Man Complex 95/65

rest 3:00

AMRAP 3:00

Macho Man Complex 105/75

rest 3:00

AMRAP 3:00

Macho Man Complex 135/95

Competition

1) On the 1:30 x 6 Sets

start at 60-65% and build by feel

Power Clean + Front Squat + Push Jerk

build to a Heavy Complex

2) "Wise Men"

AMRAP 3:00

Macho Man Complex 135/95

rest 3:00

AMRAP 3:00

Macho Man Complex 155/105

rest 3:00

AMRAP 3:00

Macho Man Complex 185/135