Congratulations to CF MVA Athlete, Dede Halfhill on her promotion to Colonel with the USAF!!
EMOM x 8
High-hang + Mid-hang Snatch
1-4 @ 70-75%,
4-8 @ 75-80%
Power Clean Ladder (less than 6 months CF experience, go from hang)
10 Reps at 50% of 1RM
10 Reps at 60% of 1RM
10 Reps at 70% of 1RM
Record time for each set of 10 and total time for all 30 reps.
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