Sunday, September 24th 2017

::CFS Olympic Weightlifting::

High Hang Snatch (work on speed under the bar): build to a heavy single- 12 minutes
Snatch Lift Off (1" off ground) + 1 Hang Snatch (knee): 75% x 2 sets, 80% x 2 sets, 85% x 1 set, 80% x 1 set
2 Snatches: Every 2 minutes for 12 minutes (6 sets); 75-80%
High Hang Clean + Hang Clean + Jerk: 65% x 1 set, 70% x 2 sets, 75% x 2 sets, 80% x 1 set
Back Squat: 4 sets x 5 reps @ 85%, 3 x 3 reps @ 90%


Technique Practice for the movements in the WOD: (10-15 Minutes)
Rowing, Deadlift, V-Ups, Power Snatch (Must Practice), Burpees, Hanging L-Sit

Partner Workout of The Day: Complete in Teams of 2
100 cal row
80 DL (155/ 115)
60 V-Ups
40 Power Snatch (125/85)
20 burpees
Cashout: As a Team, taking turns, accumulate 3 Minutes of A Hanging L-Sit