7/3/20
Derek and Ahni Halford are having a July 4th party 2pm until Fireworks on Saturday. All CFA people are invited. They ask for you to please bring a side dish on odd number addresses, deserts on even and bring your own chairs. Please RSVP through text to Derek’s cell 704-530-6151
Weightlifting
Clean and Jerk (Weight)
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Build in weight for set 1,2,3 then maintain same weight for set 3,4,5
In WODify log 3×1 for set 3,4,5
Metcon
Metcon (Time)
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row
10 Front Squats (155/105)
20/15 Calorie Row
ADV RX as written
RX 135/95
