This is our coach, athlete extraordinaire and yogi…..JAS doing everything in her power not to put the bar down during our CFSS comp on sunday! Jas was determined not to do a partner carry penalty ! 

Warm up 2 x 

• 10 banded pulls 
• 8 renegade rows… keep core still
• 10 ps single leg deadlifts
• 10 bicep curls 
• 20 sec L sits , rig, rings or Kettlebells

Review clean and Jerk 

Strength  chose  15 min 

1 rm clean and jerk

or 5 rds 5 5 5 5 5 

Romanian split squat, bake foot on small bench 

Three rounds for time of:

RX
Run 800 meters with a 45 pound barbell
 Rope climb, 3 ascents
135 pound Thruster, 12 reps

Fitness 

Run 400 meters with a 45 pound barbell
 Rope climb, 3 ascents
95 pound Thruster, 12 reps

Scaled 

Run or walk 400 meters with a 35 pound barbell
 Rope climb, 3 ascents/ lying down 
MW  pound Thruster, 12 reps

 

Assessories 2-3 rds

• 10 ps towel slides side ( abductors)
• 10ps towel slides back (Hamstring)
• 20 sec wall squats with wall angels