Thursday, September 28th 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
Clean Progression

Strength: Find a 1RM Clean

Workout of The Day:
EMOM for 18 Minutes
Min1- :45 max effort row
Min2- 12 KB Front Squat (40/25 in Each Hand)
Min3- 8 KB Shoulder To Over (same KB as squat)

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

::CFS Weightlifting:: **Starting Sunday we will have a weightlifting coach. DO NOT be late. Arrive 5-10 minutes early. If you are late, you will not participate in the class. Class will start on time without you. 

Hang Snatch 1" below knee- 2 x 2 @ 60%, 2 x 1 @ 65%, 2 x 1 @ 70%, 2 x 1 @ 75%
Clean pull + full clean- work up to about 85-90%
Romanian deadlift- 5 x 3 @ 75-80%
Front squat:
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%
Set 6-8 -1 rep @ 85%