Monday 12/5/16

Monday 12/5/16

Representing CFIII at the December Heat comp - Elite Division


1. Clean & Jerk

EMOM x 7 (follow the progression down the list each min)

65% 2 Cleans + 1 Jerk

70% 2 Cleans + 1 Jerk

75% 2 Cleans + 1 Jerk

80% 2 Cleans + 1 Jerk

85% 1 Clean + 1 Jerk

85% 1 Clean + 1 Jerk

85% 1 Clean + 1 Jerk


2. "Partner Santora" (1 works at a time - change anytime)

Three rounds for reps of:
1 min: Squat Cleans (III-155/105, II-135/95, I-115/80)
1 min: 20' Shuttle Sprints (20' forward + 20' backwards = 1 rep)
1 min: Deadlifts (III-245/165, II-205/140, I-165/115)
1 min: Burpees
1 min: Jerks (III-155/105, II-135/95, I-115/80)
1 min: Rest