Mark your calendars – CFIL Holiday Party next Friday, 12/11 starting at 6:30pm, families/guests included. More details to come via email!
Strength
Push Press
16 minutes to find today’s 1 rep max. Suggested progression:
5@ 50%
4@ 60%
3@ 70%
2@ 80%
1@ 85%
…then add by feel. Take adequate rest between last several sets.
Conditioning
EMOM 18 minutes (6 rounds):
Minute 1: 10 Power Cleans
Minute 2: 10 OHS (same weight as cleans)
Minute 3: 30 second hollow hold (scale to plank hold or 20 second hollow hold)
Rx = 95/65 for Power Cleans/OHS
Rx+ = same weight as Rx, but 15 reps of each
Record weight used.