Wednesday 12/4

CFP: A. Four sets of:
Deadlift x 6-8 reps @ 21X0
Rest 90 seconds
Dips (ring or fixed) x Max reps @ 20X1
Rest 90 seconds

B. In teams of two, partners alternate to complete five sets each of:
Clean and Jerk x 5 reps (males – bodyweight, females – 3/4 bodyweight)
Toes to Bar x 10 reps

CFF: A. Four sets of:
Deadlift x 6-8 reps @ 21X0
Rest 90 seconds
Dips (ring or fixed) x Max reps @ 20X1
Rest 90 seconds

B. In teams of two, partners alternate to complete five sets each of:
Clean and Jerk x 5reps
Knee Raises x 10reps