Week 12 -Test
Warm up
1 MInute Row- steady pace
1 Minute Jump Rope w/ mixed DU’s
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Front Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets
Knee Stretch + Spiderman
Lying Lateral Leg Raise x5-6/ leg

CF Fitness
A. Front Squat- Build to a heavy set of 3. –Reference 11/13. Following a sufficient warm up, begin sets of 3 reps and continue to incrementally add weight to each set of 3 until unable to achieve the third rep with good form.
B. 2 Sets;
4 Min AMRAP:
8 Goblet Squats- moderate to heavy
8 Pullups/ Jumping Pullups
8 NPU Burpees
Rest 2 Minutes

Performance & Weightlifting
A. Snatch- Max
Warm Up:
Hang Power Snatch + OHS x1 + Power Snatch to OHS x1
-1 Set each at 35%, 45% and 55% —The HPS/ PS + OHS is really just emphasizing a pause in the catch to focus on hitting the correct positions. This is NOT meant to be done as a complex, catch your breath between the (HPS + OHS) and the (PS + OHS). Focus on being aggressive, hitting the positions and timing.
60%x2-3
70%x2-3
75%x1
80%x1
85%x1
90%x1
93%x1
At this point, based on feel, determine whether you are feeling confident to PR or not. If feeling good, make an attempt above your current PR. If not feeling great (it does happen) just hit a heavy single and move on, it’s not worth risking injury!

B. Clean- Max
Warm Up:
Clean Pull + Hang Clean + Clean
-1 Set each at 35%, 45% and 55% —Just as the snatch warm up, this is NOT meant to be done as a complex, catch your breath between the CP + HC and the Clean. Focus on being aggressive, hitting the positions and timing.
60%x2-3
70%x2-3
75%x1
80%x1
85%x1
90%x1
93%x1
At this point, based on feel, determine whether you are feeling confident to PR or not. If feeling good, make an attempt above your current PR. If not feeling great (it does happen) just hit a heavy single and move on, it’s not worth risking injury!