• Retest Week Day 1. Refer to http://www.furyancf.com/fcf-32
  • 1. Warm-up
  • 5 Steady Rounds:
  • 100m Run
  • 10 Monster Walk forward/backward
  • 5 “Tall” Box Jumps, NO BOUNDING
  • 2. OLY (20 mins)
  • Find a 1RM Snatch
  • Three attempts at a 1RM Snatch
  • *Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts.
  • 3. Met-Con (20 min cap)
  • For Time
  • Run 1 mile
  • 120 Double Unders
  • 60 CTB Pull Ups
  • 4. Accessory
  • 3 attempts at a max effort free-standing HS Hold
  • If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.