Hit all three of the following by 7/29/13

A.)  back or front squat 7×5 @ 80%
B.)  push/split Jerk  5×4 @ 130% of strict press “Core-tight, butt-tight!” 

C.) Deadlift 4×5 @80%

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


2 min: max WB shotz

rest 2 min

2 Min : max Box Jumps

rest 2 min

2 min: max HSPU

Add all reps and divide by three for the average.

It does not matter what order you go in.




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