Week 2
Warm Up- 1 Set
Bike or Row 2 Minutes- steady pace
Spiderman Stretch
Counter- balance Squat x8-10
SL Glute Bridge x6/side

CF Fitness
A. Romanian Deadlift 4×8- Warm up to a set of 8 reps that is challenging, but where you are able to maintain good technique, and complete ALL sets at that weight. If you were here for week 1, use the same weight from week 1. DO NOT ADD WEIGHT PER SET!
B. Every 3 Minutes x 4 sets;
8 Pullups or 10 Jumping C2B Pullups
10 Reverse Lunges –add weight if possible
12 Air Squats or Goblet Squats –light
10 Mixed DU’s or 40 Jump rope

Performance
A. Snatch Pull + Snatch Deadlift 85%x(3+3) x3
B. Back Squat 63%x10x3
C. Every 3 Minutes x 4 sets;
5 Muscle Ups
10 Reverse Lunges @ 30%(of squat)
15 Air Squats
20 DU’s

Weightlifting
A. Hang Power Clean + Power Jerk 65%(of C&J) x(2+2) x4
B. Snatch Pull + Snatch Deadlift 85%x(3+3) x3
C. Back Squat 63%x10x3

Accessory Work
Barbell Curls 3×12
DB Skull Crushers 3×12
**Use the same weight as you did for 3×10 in week 1.