HAPPY HALLOWEEN CFSTC!
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Power
Every 2 minutes x 4 sets:
1 Power Snatch + 1 Floating Power Snatch
Use 70% 1RM Power Clean for all sets
Strength
Every 2 minutes x 5 sets:
3 Pause Front Squat (Hold Bottom for 3 seconds) @ 60-70% 1RM Front Squat
6 Russian Kettlebell Swings, Heavy (Use 2 KBs if needed)
Conditioning
Buy In: 400m Run
Then
21-15-9 reps for time of:
Thruster, 95/65
Sumo Deadlift High Pull, 95/65
Then
Buy Out: 400m Run
Daily Midline
8 rounds Tabata
Hollow Body Rock
Weighted Hip Extension Hold, 45lbs
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