Thursday, September 7th 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: Back Squat
3x10 @ 50% of 1RM

Workout of The Day:
EMOM for 12 Minutes
Odd Minutes: 6 Wallballs (30/20) + 6 Push-Ups
Even Minutes: 6 Box Jumps (24/20) + Plank remainder of the minute

Optional Core Work:
Option 1) 50 Wall Ball Sit-Ups + 100 Supermans
Option 2) 100 Hollow Rocks + 100 Rocking Back Extensions
Option 3) 50 GHD Sit-Ups + 50 GHD Back Extensions

::CFS Olympic Lifting Class::
0:00 - 6:00 - Every 90 Seconds for 6 Minutes: [Snatch Pull + Snatch High Pull] 2x 60%-65%
6:00 - 8:00 - Rest 2 Minutes
8:00 - 14:00 - Every 90 Seconds for 6 Minutes: Snatch Jerk 3-5 Reps @ 60%-65%
Then…
Clean & Jerk | 5 Sets | 80% (15-17 Minutes)
Pause Front Squats | 5 Sets 3 Reps | 60%-70% (15-17 Minutes)