Monday, 11.30.15

Conditioning
4 Rounds:

21 Box Jump (24/20)
18 Wall Balls (20/14)
15 KB Swing (53/35)
12 Burpees


PRIME

Snatch
50% then... Complete 2 Waves - 60% + 65% + 70% of:
3-position Snatch - 1 High Hang + 1 Hang + 1 Floor

Snatch Accessory
A. Snatch Pulls
95% x 3, 100% 2x3

B. 5 sets of the following complex:
1 BTN Push Press + 1 OHS + 3 Sotts Presses

Gymnastics
3 sets of the following complex:
2 Bar Muscle ups + 3 Chest-to-Bar Pull-ups + 4 Pull-ups + 5 Toes-to-Bar – without coming off the bar.
**rest as needed**


CFU NEWS

This Thursday is Bring A Friend!