HAPPY BIRTHDAY RALPH FROM ALL OF US AT CFSS!!  WE ARE ALL SO BLESSED TO HAVE YOU AS A MEMBER!  YOUR POSITIVE, HELPFUL MANNER IS ENJOYED BY ALL!  RALPH YOU ARE TRUE COMRADE TO EVERYONE IN CLASS AND I SEE WHY EVERYONE WANTS TO BE YOUR PARTNER!!   WE LOVE YOU RAPLH ….. THANKS MICHELLE AND LINDSAY FOR GETTING YOUR DAD IN HERE, HE IS WHAT COMMUNITY IS ALL ABOUT!

Warm up 

• line drills 
• foam roll posterior chain and release T-Spine with Peanuts
• Christine Girards snatch warmup  

Barbell Cycling
3 Rounds:
In a :20 Second Window: Max Power Snatches (115/80) or Kettlebells or OH/squats 
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

Conditioning  “THE RALPH”

AMRAP 20 min
8 Dumbbell Hang Clean and Jerks (50/35)Shoulder issues no jerk
10 Medicine Ball Squat Jumps (20/14)
12/8 Calorie Bike

▶ 0:23

Jun 5, 2011 – Uploaded by Criticalbench

Standing with feet shoulder width apart, drop your bottom to a 90 degree angle. Hold the medicine ball either …