Thursday

"CF HEALTH"
Oly Lifts
Clean & Jerk
5x3 (1/1/1) @72.5-82.5% 1RM C&J
(10sec Rest Between Reps)



WOD
AMRAP 12min
7 TnG Clean and Jerk
200m Run
Rxd 135/95, but only if you can do this weight comfortably TnG each round

3x6 Strict leg raises/ toes to bar


"CF PERFORMANCE"
 

CG Bench

5/5/3/3/1

50/50/70/80/90%

Superset

Strict C2Bar

7-10 U/Hand Reps

Moderate 75%

7 Rounds

9/6 C2B

9 Thruster 115/85

Row 500x2 rest 1:30