Tuesday 1/2 Week 6
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
Samson Stretch
Duck Walk

CF Fitness
A. Hang Power Snatch + Overhead Squat (1+1) x10 sets. Once warmed up, over the course of 10 sets, build to a challenging weight that still allows for good movement.
B. EMOM x14 Minutes;
Min. 0-1; Row for Calories
Min. 1-2; Rest
Min. 2-3; Bike for Calories
Min. 3-4; Rest
*Your pace should be sustainable; 80-85%.

Performance
A. Snatch Pull + Hang Snatch [2(1+1)] 2 sets @75%, 2 sets @ 80%
B. Halting Snatch Deadlift 100%x4x3
C. Every 4 Minutes x 5 sets
Airbike (for calories) in 20 seconds @90%

Wednesday 1/3
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Spiderman Stretch
Cossack Squat x8, alternating
Hollow Hold x10-15 seconds
Squat x6-8 -light

CF Fitness
A. Back Squat (to box) 4×6 -use the same weight across ALL working sets.
B. Every 3 Minutes x 5 sets;
6 Deadlifts -moderate to heavy
10 Wall Balls
15 Mixed DU’s or 50 Jump Rope

Performance
A. Back Squat 75%x6x3
B. Every 3 MInutes x 5 sets;
5 Deadlifts @65%
15 Wall Balls 20/14lbs
25 DU’s

Weightlifting
A. Power Snatch 75%x2x4
B. Clean Pull 100%x3x3
C. Back Squat 75%x6x3

Thursday 1/4
Warm Up-
2 Sets;
Row 150M
Russian KB Swing x10 -moderate to heavy
Spiderman Stretch
Supinated Grip Lat Stretch x10 seconds

CF Fitness
A. Hang Power Clean + Front Squat 2(1+1) x8 sets -over the course of these 8 sets, build up to a challenging weight that moves well.
B. For Time;
12 Shoulder to OH (Barbell or DB’s) -moderate
12 KB Swings or stiff legged DL
9 Shoulder to OH
18 KB Swings or stiff legged DL
6 Shoulder to OH
24 KB Swings or stiff legged DL

Performance
A. Clean Pull + Hang Clean + Jerk [2(1+1+1)] 2 sets @75%, 2 Sets @ 80%
B. For Time;
15 Power Jerks @50%
18 KB Swings 32/24kg
12 Power Jerks
24 KB Swings
9 Power Jerks
30 KB Swings

Friday 1/5
Warm Up-
2 Sets;
Bike 8 calories
Knee Stretch + Spiderman Stretch
Counterbalance Squat x6
SL Glute Bridge x6 per side

CF Fitness
A. Deadlift 10×3 *refer to 12/18. Aim to increase working set intensity by 5-10lbs. Use the same weight for all 10 sets.
B. 2 Sets;
3 Min AMRAP
8 Reverse Lunges or step ups -moderate
8 Pullups or Jumping C2B pullups
Rest 2 Min

3 MIn AMRAP
8 KB Swings or stiff legged KB deadlift
12 Bodyweight lunges
Rest 2 Min

Performance
A. Front Squat 80%x2x2
B. Deadlift 75%x5x3
C. 2 Sets;
3 Min AMRAP
8 Reverse Lunges @35% (of squat)
8 C2B Pullups
Rest 2 Min

3 Min AMRAP
6 Burpee Box Jump Overs 24/20 in.
12 Jumping Lunges
Rest 2 Min

Weightlifting
A. Snatch 80%x2x4
B. Clean & Jerk 80%x2x4
C. Front Squat 80%x2x2

Saturday 1/6
CF Fitness
18 Min AMRAP:
With a partner, alternate each exercise to complete as many rounds and reps as possible;
10 DB Snatches -moderate
12 Goblet Squats
12/9 Calorie Row

Performance
18 Min AMRAP:
With a partner, alternate full rounds to complete as many rounds and reps as possible;
5 Power Cleans 95/65lbs.
10 Thrusters
15/12 Calorie Row