Thursday, September 14th 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: (15 Minutes - 18 Minutes)
Front Squat
5 Sets x 5 Reps 70% of 1RM

Workout of The Day: ( Approx: 14 Minutes - 18 Minutes)
2 Rounds For Time
20 Box Jumps (24”/20”)
20 Kettlebell Swings (53/35)
15 Shoulder to Overhead (115/85)
30 Calorie Row

Optional Core Work: (10 Minutes - 14 Minutes)
50 Wall Ball Sit-Ups + 100 Supermans
or 100 Hollow Rocks + 100 Rocking Back Extensions
or 50 GHD Sit-Ups + 50 GHD Back Extensions

::CFS Olympic Lifting Class::

Every 90 Seconds for 6 Minutes: [Snatch Pull + Snatch High Pull] 65%-70%
Rest 2 Minutes
Every 90 Seconds for 6 Minutes: Snatch 2 Reps @ 70%
Then…
2 Power Cleans + 1 Clean | 5 Sets | 70%-75% or Build to a Heavy complex in 5 sets
Max Rep 1-1/4 Front Squat @ 50% of 1RM | 3 Sets