This is How We Roll

This is How We Roll


STRENGTH:
Bench Press, 6 x 3

CONDITIONING:
5 Rounds for Time...
7 Shoulder to Overhead (135/95)
20 Alternating Jumping Split Lunge

Join us Saturday at 12PM to find out about CFOKC's New Compeitior Team and Programming. This is open to all members and we encourage ANYONE who has interest in competing at any level to attend!

DAILY CHALLENGE:
Star Holds, 3 x :15 each side

MOBILITY:
Samson Stretch w/ Band, Childs Pose

COMPETITOR PROGRAMMING:
Front Squat
5 x 3

Snatch
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
Work up to heavy as possible...
3 @ 90% of HAP rep

Clean and Jerk
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
Work up to heavy as possible...
3 @ 90% of HAP rep

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