Warm up: 2 min jump rope/du work; 10 ball slams, 10 ball cleans, 10 ring rows; 1 min hs turf walks, kick ups or 1 leg drops
Mobility: shoulders, hamstrings, wrists
Skill Focus: Power Clean to Overhead
Warm up to working weight. . .
5 sets of 45 s work/45 s rest
Max rep power clean to overhead anyway @ 65-70% of your 1RM C & J
Level 3
10 false grip ring pull ups (hands to chest)
15 wall balls
20 du’s
Level 2
10 c2b pull ups
15 wall balls
20 du’s
Level 1
10 pull ups or mod pull ups
15 wall balls
20 du’s or 10 attempts + 20 singles
5 RFT
Post # reps and time for score
Thank to Rob from CF Real Fitness in Naples for dropping in and wodding with us!
Congrats to Glenn for passing his NFPT personal training certification!
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And Gabe, did Coach Melissa actually go out to your car and get your water bottle for you during the met con? Wow, with that kind of service we'll soon be known as the CF Jag Ritz Carlton!
