10/3/2018 CFNL WOD

Power 1 (Level 3’s only):
Banded Squat
@ 50% 1RM
7 sets 3 reps
Tempo:3-1-0-1

Power 2:
Dumbbell Jumping Front Squats
5 sets of 10 secs on 50 secs off
(Level 2’s join in without weight)

Use 1 or 2 DB’s depending on your strength

WOD:
10mins to find your Hang Squat Clean 3 Rep Max.
(Must be from above the knee or higher)
Mats to be used

Assistance Work:
Reverse Hypers off 30inch Box
3 sets of 8-15 reps
Tempo: 3-0-1-0
Rest 60-90 secs

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