Sunday Funday, August 13th 2017

::CFS Weightlifting Class::
Tall Snatch + Hang Snatch | 4 Sets @ 60%

Segmented Snatch (Pause at the knee) | 4 Sets @ 70%

Clean Lift Off | 4 Sets 3 Reps @ 60%-70%

Clean High Pull | 5 Sets 3 Reps @ 60%-70%

Clean & Jerk | 4 sets @ 75% or more

1 1/4 Front Squats | 5 Sets 3 Reps | 60%-65%-70%-75%-80%

 

** ROMWOD will be after the 10AM Class for 15-20 Minutes

Partner Workout of The Day:
For Time in teams of 2..
Each partner must complete:

200m burden carry (your partner is your burden AND you both do 200m...Yeah, 400m total)
60 power snatches 115/85
80 wallballs 30/20
50 cal row

*while your partner is rowing, you are holing a plank*
*teams can decide up the psn, wallballs, and row however they'd like*