CCX WEDNESDAY 12-1-22

Warm-Up: 1 Round

1:00 Dislocates

1:00 High Elbows Front Rack

1:00 Strict Press

1:00 Side Dislocates (30 sec each direction)

1:00 Push Press

1:00 High Elbows Back Rack

1:00 Push Jerk

• You don’t have to work for a solid minute on each*
• Then Group Work on today’s lift.

Part A: Strength/Conditioning – 15:00

In 15:00 Complete Max Cal Bike + Max Load Ford a 5RM Shoulder To over Head Using The Following Couplet:-

10/ 8 Cal Bike 

5 STOH Increase The Load Each Round.

*Any STOH is permitted.

Part B: Conditioning: 15:00 CAP