Hit all three of the following before sunday 7/21/13

A.)  back or front squat 5×7 @75%
B.)  push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”

C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.


 “Nasty Nancy”
5 rounds for time if you aren’t doing strength today, 3 rounds for time if you are doing strength.
400m run
15 OH Squat 95/65  Scaling -> Front squat
15 hang power clean 95/65 Scaling -> Kipping pull up


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