Thursday, September 21st 2017

Warm-Up:
3 Minutes of Double Under Practice
10 Worlds Great Stretches
10 Inchworm to Push Up
10 Russian Baby Makers
30 Banded Pull-Aparts
Banded 3-Way Stretch | 20 Seconds Each Position

Strength: (20 Minutes)
Bench Press: 6 Reps @ 60%-65%
+
One Legless rope climb or 2 Rope Climbs or 6 Up & Downs
::Rest 2 Minutes::
4x

Workout of The Day: 
3 Rounds For Time
18 Front Rack Reverse Lunges (115/75)
12 Push Presses (115/75)
6 Burpees

Optional Core Work:  (7-10 Minutes)
100 Hollow Rocks + 100 Back Extensions

::CFS Olympic Weightlifting::
Clean + Hang Clean + Jerk: 60% x 1, 65% x 1, 75% 2 x 1, 80% x 1, 75% x 1
Snatch Pull + Snatch: 60% 2 x 1, 65% 2 x 1, 70% 1 x 1, 75% 2 x 1, 80% 1 x 1
Clean Pull: 90% 2 x 3, 100% x 3, 110% x 2
Dead Stop Front Squat: Every 45 seconds for 8 sets, 1 dead stop front squat @ 90% from last weeks 1RM