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10174847_1586108194946957_8317000256253074909_nAs most of you may know Friday will be Kristian’s last day as a trainer at CFNH. He has taken a job with Dyn and will be entering the corporate world. Don’t worry he’ll still be slaying WODs along side you all.

It has been a pleasure to be a colleague, coach, and athlete along side him for the past year. We wish him nothing but the best in his future career path. Thank you sir.

Warm-up Drills
I. Speed Rope x 3:00 (Freestyle)
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Hang Snatch
Today’s focus will be on technique over weight. Instruction will be given as warm up.

A. Hang Squat Snatch 1-1-1-1-1
B. *Hang Squat Snatch 1-1-1 (at starting weight of A)

Note: Athletes will start at ~50lbs under your goal max weight and climb 10lbs every attempt. After climbing to their goal weight athletes will then complete 3 single reps at their starting weight to dial in their technique.

Complete as many rounds/reps as possible in 15:00 of
5 x Handstand Push-ups
20 x Plyo Skiers (10L/10R)
10 x Ring Rows

Notes: Plyo Skiers VIDEO DEMO: Plyo Skiers

Post rounds/reps completed to comments.

Samy Daghir

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