11.29.10

The Power Clean from Patrick Cummings on Vimeo.
CFFM >
Power Clean 3, 3, 3, 3, 3 - Work up to a new 3-Rep Max! [Refer to 10.04.10/11.04.10]
Assistance Strength Work:
Clean-grip Barbell Bent Over Rows 4-5 x 8-10 AHAP
Good Mornings 4-5 x 8-10 AHAP
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CFFB >
15 minutes AMRAP of
1 Power Clean
5 Burpees
2 Power Cleans
7 Toes-2-Bar
3 Power Cleans
9 Box Jumps @ 20"
*AHAP on Power Clean, 85-90% of 1-RM
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CFGames Prep, Phase II, Wk 8
SWOD: Determine your 3-Rep Max Barbell Thruster
DWOD: For time
Row 600-Meters
21 Thrusters @ 65/95
12 Burpee Pullups
Row 400-Meters
15 Thrusters @ 65/95
9 Burpee Pullups
Row 200-Meters
9 Thrusters @ 65/95
6 Burpee Pullups
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CFE >
6 x 400-Meters, Rest 1:1, Max Effort never slow more than 3-seconds