Check it out CFDNR.. Stacey Pitcher (Event 13 Women 35-39 50 Yard Freestyle) barely missed qualifying for Nationals by three hundredths of a second this last Saturday! Now she’s a little bummed rightfully so. However, we couldn’t be more proud of her! Great Job Stacey, and she still has one more chance to qualify at her next meet. So lets cheer her on and let her know CFDNR is in her corner. 

Warm Up:
3 Rounds Unloaded Barbell
5 High Hang  Power Snatch
5 Low Hang Squat Snatch
5 Snatch Balance or Over Head Squat

Movement of the Week:
90 Seconds Per Leg
Calf Smash

Strength:
Snatch 10 mins
2×5 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat 12 mins
3×3 at 70% With a 3 sec pause in the bottom position of each rep

Metcon:
4 Rounds
15 Squat Snatches 95/55
50 Double Unders 2:1 Singles

Elite Competition Class

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1

2. Snatch Pull
100%/3
(105%/2)3

3. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

4. Gymnastics Conditioning
6×6 Muscle-ups
Rest 1:00 between sets

5. Conditioning
21-15-9:
Wallballs (20/14)
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20″)
Kettlebell Swings (1.5/1 Pood)