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STRENGTH:3 x (Push Press + Push Jerk + Split Jerk) Building3 x (Push Jerk + Split Jerk) Continue Building3 x 1 Split Jerk (Continue Building)

CONDITIONING:——RX+——2 xAMRAP 8:00 of:4 Bar Muscle-ups8 Box Jump Overs @ 30/2412 KB Swings @ 70/53-4:00 rest b/t AMRAPs-——RX——2 xAMRAP 8:00 of:8 Pull-ups12 Box Jump Overs

STRENGTH:Back Squat Cluster Sets4 SETS of:2.2.2 @ 82.5% (Of 3RM)*Rest :30 between Clusters*Rest 3-4 Minutes between SETS—–NOTE—–– This format designates 2 reps + :30 Rest

Sunday Funday w/ Coach Jamie! Warm up2rds10- Cossack Squats 10- Spiderman Lunge 10- Scorpions  BarBell tech with Jamie LiftEvery 90 secs for 10rdsPause Hang Snatch + (3

RUN CLUB CFQ Run Club meets today at 8am in front of the gym! COMMUNITY @ 9AM By Coach Nick EMOM 8 #1Min 1: 10/8

SKILL:Power Snatch CONDITIONING:——RX——10 rounds of:3 Wall Walks6 Power Snatch @ 95/65 (RX+ @ 135/95)9 Burpees——FITNESS——10 rounds of:1 Wall Walk or 3 Inch Worms6/6 Single Arm

CFQ Run Club meets tonight at 6:30pm at the southeast part of the Astoria Park track (to the left of the bathrooms if you are

SKILL/STRENGTH:Ring Muscle-up——ADVANCED——E2MOM x 5 of:6-9 Ring MU——INTERMEDIATE——EMOM x 10 of:1-3 Ring MU——SKILL FOCUS——Ring Transition (sitting on feet)Jump to Support——STRENGTH FOCUS——EMOM 10 of:3-6 Ring Dips or