Split Jerk - 5 x 2 @ 70%
10 x Thruster (115/75)
10 x HSPU
Position Clean: Build to Heavy...
Halting Power Clean (Above the knee) + Hang Clean
Drop Set: 3 x 1 @ -5/10%
10 x Ring Row
6 x Box Jump (36/30)
1 x M.E. Handstand Hold
1 x M.E. L-Sit
- Tuesday @ Verge CFFW from 6pm-8:30pm
Capture the Flag
- Friday, July 17th ... Mary Wood Park, Conshohocken
- Verge CFFW - Regular Schedule / Verge CFC - No 6pm Class
- Saturday, August 15th @ Sea Isle
- Bus to Sea Isle - Sign up Sheets at each location. Talk to coach to get on the list.