*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.


1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

3 BTN Clean Grip Push Press

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

2 Clean Lift-Offs +

1 Clean Pull

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk

Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat and Split Jerk

2) 3 rounds AQAP:

50 Double-unders

21 Front Squats 95/65

12 Kipping Handstand Push-ups

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Dumbbell Skull Crushers: 3 sets of 20

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

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