Week of 120220

Strength for Week of 120220
weighted pull-ups, front squats, power cleans
3 @ 85%
1 @ 95%
max reps @ 100%

ShedKickers for Week of 120220

CFWE SK_
Max rope ascents in 5:00

SK1_
AMRAP in 7:00 of:
7 hspu
10 calorie row

SK2_
5 rounds for time of:
6 ctb pull-ups
10 clean 2 overhead – 135/95

SK3_
For time:
20 muscle-ups (each rep must be turned out at bottom)

SK4_
For time:
500 double unders

 

CFE:

6 rounds

C2: 2 minutes on

Run: 400m sprint

Recovery: 1 minute