Monday March 20th 2017

Redo Cf Open 17.4
+
10-15 minute cool down 
+
EMOM x 16 min:

1st min: Double arm Front Rack Carry w/ KB, :30 slow walk 
2nd min: Ring Rows, 12 reps on moderate setting 
3rd min: FLR on rings, :30-:45 
4th min: Push up Variation, 12 reps on either -- Dip, Ring Push or push up. whichever is suitable

A. Below Knee Hang Squat Snatch, 1 rep every :90 until failure; start at 65% of 1rm Sq. Sn and add 5-10lb/set
B. Back squat, 3-3-3-2-2-2 rest 2-3 min b/t sets 
C. EMOM x 16 min:
1st min: Double arm Front Rack Carry w/ KB, :30 slow walk 
2nd min: Ring Rows, 12 reps on moderate setting 
3rd min: FLR on rings, :30-:45 
4th min: Push up Variation, 12 reps on either -- Dip, Ring Push or push up. whichever is suitable