Job well done Brandon Nazzise and Lindsey Herrera for representing CFDNR at the Bumper Plate Date competition this past weekend!

Warm Up:
3 Rounds
6 DB/KB DeadLift (3 per leg/arm)
6 DB/KB Power Snatch (3 per leg/arm)
6 DB/KB Over Lunge (3 per leg/arm)

Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill

Strength:
Snatch
2×5 at 55% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat
3×5 at 55% With a 7 sec pause in the bottom position of each rep

Metcon:
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65 (No Ghost Riding)
Burpee Bar Over

Elite Competition Class

1. Snatch – heavy single, then 85% of HS; 90% of HS
2. Snatch Pull – (105%/2)4
3. Front Squat – heavy single, then 85% of HS; 90% of HS

4.  Gymnastics Conditioning
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets

5.  Conditioning
” 21-15-9:
Squat Snatch (95/65)
CTB Pull-Ups”