*News at CVCF – Softgoods, Qualifiers and More…HERE


1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch

Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch

Continue to build loading from the Muscle Snatch. Drop and reset between reps.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day.

2) 5 rounds AQAP:

21 GHD Sit-ups

15 Box Jump Overs 30/24

9/side Single Arm Dumbbell Push Press 70/50

Scale as needed.

3) For Quality:

21-18-15-12-9-6-3 Strict Pull-ups

500m/450m C2 Bike

No dropping from the top of the bar at end of your set, especially if you’re doing singles, lower back down to full extension each rep.

4) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

While I rarely wear sunscreen this is probably one of my favorite speeches. Hope it gives you all a little something important to think about.