We have all normally scheduled classes today. Everyone is encouraged to come at night to lift or just support your fellow athletes. That will begin at 5 pm. 

Build to a one rep max 

-Snatch

-Clean and Jerk

Strength

Hang Power Clean

6x2

*Pause in Catch.

WOD

For Time:

30-20-10

Kettlebell Swings 53/35

60-40-20

Double Unders

AFTER PARTY

Goal Work/Mobility...Lift Off tomorrow

Strength

Snatch

6x2 @ ~65% with pause in catch

*Not tap and go. :60-:90 between sets.

WOD

2 Rounds For Time:

10 Power Snatch 95/65

10 Bar Facing Burpees

10 Overhead Squat

10 Bar Facing Burpees

After Party

Jerk Dips

5x2 @ 100%

Strength

Front Squat

3x5 @ 50-60%

WOD

For Time:

*Run 1 lap around back building

then 3 Rounds

10 Toes to Bar

20 Wall Balls 20/14

30 Double Unders

*Run 1 lap around back building

After Party

5x10 Barbell Ab Roll Outs

Pinch Grip Plate Carry

DELOAD WEEK

WOD

EMOM 20

Odd: 18/13 Calorie Row

Even: 1 Clean and Jerk 115/75 (RX+ 135/95)

*Add 1 rep C&J every round. Last round is 10. If you fail a round, continue as AMRAP

After Party

EMOM 5

20 Sit Ups.

Barbell at 9 a.m.

**Reminder**

This Friday, August 4th, we will be testing out our lifts at the 2nd Annual CFVF Lift Off.  Going for a max Snatch and Clean & Jerk will be the programming for every class that day but we encourage anyone to come lift or watch/support at night also.  The night lifting will begin at 5 p.m.  You will warm up when there is space and begin your lifts with the coaches there to guide you.  This, however, is not in class structure so make sure you know what to do to get yourself ready! Get excited!

Class at 9 a.m.