GOOD MORNING CFSS

Warm up 

• banded SL squats to box, touch and go
• 2x walk band around knees 
• 3 position in plank position moving arms in a TYI position, core does not turn
• 10 ps banded chop and pulls, standing.. do not move lumbar region

Dowel warmup reviewing moves STRENGTH Alternative is goblet squat with Push press and kettle bell swings  Squat Clean and Jerk: LOOK IN YOUR BOOK FOR YOUR NUMBERS  Every 2 minutes for 16 minutes: Set 1-2: 3 @ 60% Set 3-4: 2 @ 70% Set 5-6: 1 @ 80% Set 7-8: 1 @ 90% alternate while waiting 12 V sits  and stretch lats  WOD 12 Minute AMRAP 8 Toes to Bar/ hanging scapula and lat pulls 10 single leg deadlifts 45/35/25 12 Triple Unders or 24 Double Unders 50 singles