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The CFN in house same sex partner comp is this Saturday at 9am. There will be no regular classes that day. So if you wanna work out you might as well sign up 🙂 Its gonna be a great time. Don’t miss out!!! If you are having any issues finding a partner please comment here.

Sign up here

A. Snatch – 70%, 75, 80, 75, 80, 85, 80, 85, 90
B1. Back Squat – If you did this last week and you completed all the reps in one set, add 5# if it was a struggle, add 10# if it you were smooth through your set.  If you took multiple sets to complete it try to complete it this week in less sets. If the weight was too heavy and you had to lower it try to complete what you did last week in less sets.
B2. Back Rack Step-Up – 4 sets of 6-8 each leg.  If you completed all the prescribed sets at the prescribed weight then add 5#. Take your max weight you did on your weaker leg and figure out your predicted 1RM. Then take 80-85% of that weight and do 4 Sets of 6-8 reps on each leg. Rest :30 sec between legs, rest :60 sec between sets.
C. Partner WOD
AMRAP 16
Row 250/200
Run 200
rest while your partner works

Extra(if you have time)
If you did the Back Squats above:
Single leg step-ups – 8 x 3 sets; hold KBS at your sides
Good mornings – 5 x 4 sets as heavy as possible
If you did the Sep-Ups above:
Pause Back Squat – 3 x 3@70-80%; pause 3 sec at bottom
GHD – 12 x 3