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at CFN looks like...

Warm Up
2 rounds

20 lateral hops over the line
20 mountain climbers
20 scorpions
10 light DB RDLs @ 3111 
10 light DB rows
10 squats

Down Dog Series

Clean Warm Up


Strength/Skill
Low Hang Power Clean + Front Squat

2 reps x 9 sets, building in weight, rest 2 minutes between sets

A good goal is 65-75% 1 RM C&J


WOD
18 minute EMOM 

1) 6 step down box jumps (24"/20")
2) 8 DBL KB front squats
3) 10/8 AB cals

 



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