CONGRATS TO ALL WHO COMPETED AT THE FITTEST ON THE VALLEY AND THANK YOU TO OUR LCF FAMILY THAT SHOWED UP TO SUPPORT!  YOU ALL ROCK!!

WOD:

#The Ghost
6 Rounds for max reps of:

1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
*Record scores for all 18 sets

STRENGTH/OLY:
3×2 Power Clean, Work on keeping your feet under you. Drop from the top.

1 Squat Clean + 1 Front Squat + 1 Split Jerk Work up to a complex of:

STRENGTH:
2×10 Back Squat

COMPETITORS:

WOD:
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

Gymnastic Pushing:
“Strict JT”
21-15-9 of:
Strict HSPU
Strict Ring Dips
Push up

Conditioning
3 RFT:
24 Calorie Row
16 Calorie Bike
8 Thrusters, 165/115

SESSION TWO:
Snatch
A. 2×2 at 80%, drop from the top. Unlimited rest between sets.
B. 3 singles at 85%, unlimited rest
C. 2 singles at 90%
D. 2×2 Snatch Grip Push Jerks

Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

Squat
2×10 Back Squat

Midline Accessory Work
3×20 Weighted Abmat Sit ups – feet anchored