Big thanks to the gang at Fringe Salon for sponsoring this week’s WLC raffle! Keep up the amazing work WLC’rs! You’ve got a sweet prize coming this week!

1. Hey CFHH girls! Ladies Only Weightlifting Night on Oct 15! CFHH members only. No charge. Space limited. Reserve your spot today!
2. Give yourself the best Christmas present ever: a better snatch, clean and jerk.
This 4 week, 8 class specialized CFHH group program promises:
-block and pause work
-speed drills
-video analysis of lifts
-and homework plans to improve weaknesses
Course is limited to 12 students. All instruction led by USAW certified Coach and CFHH owner, Craig Hysell.
Intermediate and Advanced lifters only. Sign up today. Class starts October 21.

WU: 2 rounds of:
:60 jump rope
10 passthrus
10 OHS
MOB: Shoulders. T-spine. Hips.
REVIEW: Push Jerk. KB snatch. Goblet squat.
S: Push Jerk. 3-3-3-3-3. Rest as needed.
C: AMRAP in 8 minutes of:
5 kb snatches rt arm 70/53
5 kb snatches lt arm 70/53
10 goblet squats 70/53
LIII: 53/35
LII: 44/25
LI: 10 russian kb swings at weight of choice. 10 goblet squats at weight of choice.
PWOD MOB: Stretch shoulders. Figure 4. Adductors on wall. Couch stretch.

Advanced: None