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“To live is to choose. But to choose well, you must know who you are and what you stand for, where you want to go and why you want to get there.” – Kofi Annan

– Weightlifting –

1) 3 Snatch balance + 3 OH squat x 4 sets  (be progressive)

* all reps completed on a 5min clock *

– Strength/Gymnastics –

1a) Front Squat – 5 x 5 @ 75%

1b) Step box jumps – 2 ea leg

* all reps completed on a 5min clock *

– Conditioning –

For time:

50 burpee over barbell

40 deadlifts  (135/95)

30 push press  (135/95)

20 clean & jerk  (135/95)

10 bar MU

* 18min cap *

– Mobility –

Monkey Bars of Death x 3-5min ea

High glute feet elevated lacrosse ball mash x 3-5min ea side

Triangle choke lock glute mash x 3-5min ea side

CFD Member – Sarah Sumpter