Thursday, August 24th 2017

Warm-Up:
500m Row
10 Inchworm to Push Up
10 Russian Baby Makers
10 Alternating Lunges With Rotation
10 Wrist, Elbow, & Arm Circles
10 Up & Downs + 10 Crossovers

Strength:
Clean
6 Sets x 2 Reps @ 65%-70%

Workout of The Day: 22 Minute Cap
Buy In:
200m KB Waiters Carry (100m R, 100m L) 
Then... 
3 Rounds For Time:
20 Wallballs (20/14)
250m Row
15 Cleans (115/75) *No Power Cleans
250m Row

::CFS Olympic Lifting Class::
Snatch Balance | 5 Sets | 3-5 Reps 50%-60%
Snatch | 6 Sets | 55% - 60% - 60% - 65% - 70% - 75%
Pause Jerk | 5 Sets 3 Reps | 60%-70%
Clean & Jerk | 5 Sets | 75%-80%