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at CFN looks like...

Warm Up
2 rounds

High knees down, butt kicks back
Carioca down, step over the fence back
:20 side plank /side
10 PVC around the worlds or pass throughs
10 kang squats
5 broad jumps

Thoracic Flow

Clean Warm Up


Strength/Skill
8 minute EMOM

1 Power Clean + 1 Front Squat+ 1 Push Jerk - building 
*use this to practice for the WOD and so that the weight in the WOD feels light



WOD
FITNESS
4 rounds for time
400 m run
+
3 rds of 3 power cleans, 3 front squats, 3 push jerks (75/55)

PERFORMANCE
4 rounds for time
400 m run
+
3 rds of 3 power cleans, 3 front squats, 3 push jerks (95/65)

COMPETITION
4 rounds for time
400 m run
+
3 rds of 3 power cleans, 3 front squats, 3 push jerks (135/95)

 



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