Most Recent Benchmark was FRAN on Aug 23,2017 (546 days ago)

Thursday Feb 7,2019

Squat Clean 8


Time
Last quat clean workout before testing!!!  

Warm up  
500M ROW      
2 Rounds      
10 PVC Pass Thrus      
5 Hang Hip-Pops with Shoulder Pull with bar      
5 Hang Muscle Cleans      
5 Hang Cleans      
5 Full Cleans    

Strength - Squat Clean
5 @ 60%      
5 @ 70%    
3 @ 80%    
3 @ 85%    
2 @ 90%    
1+ @ 95%  

WOD
3 RFT

1,000-meter row
3 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.  Scaling pull-ups is with bands - no jumping!

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