FRIDAY (Deload major lifts)

"CF Health"
S: Complex
Full Clean + 2 Split Jerks
12 minutes working with coaches call for lifts.
Build to a smooth nice lift. 

WOD
TEAMS OF TWO
AMRAP IN 17 mins
1 Ball both run 400m take turns carrying it
20 MB Cleans Each
20 HSPU As a Team
20 PAIRED wall balls (to each other)

"CF PERFORMANCE"

F/Squat

5/5/3/1

65/75/85/95%

"Holy Trinity" cap 15

12-9-6 reps for time of:

Power Snatch 135/95

Overhead Squat

Thruster

Pairs 1:1- 3 Rounds

Row 2oom

6 burpee o rower