*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) 10 minute AMRAP:

21 Abmat Sit-ups

15 Box Jump Overs 24/20

9/side Single Arm Dumbbell Push Press 50/35

Extra Work:

3) Sotts Press: 4 sets of 10

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

4) Banded Tricep Press Down: 100 Reps

Use a resistance you can perform 40-50 reps to start.

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.