1/15/2018

CF Megalodon – Masters

Warm-up

5 min bike or row

2 RDS

10 Bicep Curls

10 Tricep Ext.

Mobility

Weightlifting

Back Squat (8 x 3)

Accessory

50 banded leg extension each leg

Skill

Clean Pull (5 x 5 )

* Demonstrate a power clean

* Demonstrate the clean pull

* Fully open hips

* Immediately followed by shrug

* Arms do not bend

Metcon

Metcon (AMRAP – Reps)

2 RDS

1:00 Ring Rows

:30 rest

1:00 Push Ups

:30 rest

1:00 Sit Ups

:30 rest