This is Sam, one of your fellow CFN athletes. She competes in horse shows which requires a great deal of mid line stabilization and hip control. “Ride or Die” Sam

A. 5 Rounds
12 Front Squats
9 Hang Power Cleans
6 Shoulder To Overhead

Alpha – 135-155/95-105
Bravo – 95-115/65-80
Charlie – 65/45
Delta – Goblet Squats, KBS, DB Shoulder to Overhead

B. Bench Rows – 8-10 x 4