Announcements:

Fall Apparel:
Pre-order sheets are up on the white board!

CFLW Barbell:
7PM Monday’s and Wednesday’s


Warm-up:

Coaches Choice

Prep:
Pausing OHS
3sets of 3reps
3-count pause at bottom

Workout:

AMRAP 20min
30 OHS, 65#/45#
30 Box Jumps, 24″/20″
30 Toes to Bar
30/21 Calorie Row

Rx’d+: 95#/65#


7PM: Barbell

Muscle Clean + Dip + Push Press+ Tall Jerk (3+3+3+3) x 3

Clean Pull + Clean From 1 Inch off The Floor + Jerk (1+2+1) x 3, (1+1+1) x 3

Deficit Clean Deadlift: 3×5 @ 95% of best clean