Happy 67th Birthday Lane and 5th time at the CF Games volunteering.

 

Dynamic Warm Up – Mobility Prepare for..

Primer:
3 rounds not for time of a barbell complex
5 deadlifts, empty barbell
5 hang power cleans
5 front squats
5 shoulder press
5 back squats
5 hip & back extensions
5 Behind the neck split jerks  

A: Strength:   E3MOM
Clean & Jerk 2-2-2-2-2-2-2
Start at 70% of a 1RM and work up to as HAFA.

B: WOD
21-15-9 reps, for time of:
Clean, 135/95 lbs *Squat Clean
Ring Dip 

Cool Down & Stretching
Walking, jogging, biking or rowing, then stretch.
PVC Front Rack Stretch 1 min per side.
Straddle Stretch Hold 1-2 mins.

 

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