CFD workout for 11/7/2020

Warm Up:

3 Rounds:

Row/Bike/Run x :30

7 PVC Pipe Zombie Squats

7 Barbell Bent Over Row @ 2020 Tempo

Empty Bar/DB Clean Drills:

Down and Finish

High Pull

Muscle Clean

Front Squat

Hang Squat Clean

5 Mins to build to squat clean weight and do Coach assisted Pullup warm up and skill drills

Workout:

Partner Style , Split Work However

On a 25 minute Clock..

3 Rounds:

8 Squat Cleans

12 Pullups/Ring Rows or DB Deadlifts

8-12 cals or 100m Run

-into-

3 Rounds:

6 Squat Cleans

16 Pullups

12-16 cals/Run 200m

-into-

3 Rounds:

4 Squat Cleans

20 Pullups

16-20 Cals/Run 300m