Announcements

CFL’s Annual Holiday Party is this Friday @ 8pm!!!

A: Close Grip Bench Press (5,3,3,2,2; Rest 3 minutes b/n sets)

Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM

use rest time to warm-up for the snatches in the conditioning portion.

Examples:
Mobility Work
Barbell Progression Work

B:
For Time:

12-9-6-3
Hang Power Snatches (115/75)
21-15-9-6
Ring Dips

Reads as:
12 HPS 21 Ring Dips; 9 HPS 15 Ring Dips …