Warm Up-
2 Sets;
Row 150M
Russian KB Swing x10 -moderate to heavy
Spiderman Stretch
Supinated Grip Lat Stretch x10 seconds

CF Fitness
A. Hang Power Clean + Front Squat 2(1+1) x6 sets -Use your heaviest weight from last week across all 6 sets.
B. In 7 Minutes, get as far up the ladder as possible.
4 Thrusters- Light to moderate, bar or DB’s
4 Jumping C2B Pullups
6 Thrusters
6 Jumping C2B Pullups
8 Thrusters
8 Jumping C2B Pullups
10 Thrusters
10 Jumping C2B Pullups
12 Thrusters
12 Jumping C2B Pullups

Performance
A. Hang Clean + Jerk-
40%x3 70%x2 85%x1
50%x3 75%x2 90%x1
60%x3 80%x1 93%x1
*Based on feel, attempt a new max. If not your day, just go for a heavy single.

B. In 7 Minutes, get as far up the ladder as possible. EACH exercise must be completed UNBROKEN;
4 Thrusters 95/65lbs.
4 Pullups
6 Thrusters
6 Pullups
8 Thrusters
8 Pullups
10 Thrusters
10 Pullups
12 Thrusters
12 Pullups