Monday 4/9, Week 8 
Warm Up- 
Bike or Row 3 Minutes- steady pace
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
Hollow Rock/ Hold 10-20 reps/ seconds
SL Front foot elevated split squat x6/leg
*Press + Push Press + Jerk (1+1+1) -light to moderate- if following ‘Performance’ include this into your warm up, building in load

CF Fitness
Every 3 Minutes x 36 Minutes:
Station 1; 8 DB Man-makers –moderate
Station 2; 8 Burpee Box Jumps + 20 KB Swings
Station 3; 16 Walking Lunges + 20 Mixed DU’s or 80 Jump Rope
Station 4; 15/ 12 Calorie Bike

Performance
Every 3 Minutes x 36 Minutes:
Station 1; 6 Clean & Jerks @65%
Station 2; 10 Burpee Box Jumps (24/20in.) + 20 KB Swings 32/24kg
Station 3; 16 Walking Lunges (w/ KB) + 40 DU’s
Station 4; 20/15 Calorie Bike

Weightlifting
A. Snatch Balance- Build to a Heavy Single
B. Pause Front Squat + Pause Jerk (1+1) -Build to a heavy set
C. Snatch Pull- 110% (of sn.) x1x3

Tuesday 4/10
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. BTN Snatch Grip Push Press + Overhead Squat (1+3) x3-4 sets -build to a moderate load with good form, for all working sets. Only go as low into the OHS as you are able to maintain a structurally sound position. Reference 4/3 for loading.
B. E2MOM x 14 Minutes
10 Single Leg Squat-to-box
10 Incline Pushups
6 Deadlifts –moderate

Performance
A. Pause Snatch x1, OTM x 10 Minutes -building to a heavy single with good form
B. E2MOM x 14 Minutes
12 Pistols
10 HR Pushups
6 Deadlifts @55%

Wednesday 4/11
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Bulgarian Split Squat x6/leg
Kipping Swing x8
Hollow Hold x10-15 seconds
Spiderman Stretch

CF Fitness
A. Back Squat- Build to a heavy set of 8 with good form.
B. 3 Rounds for Time:
7 DB or Barbell Thrusters
14 Wall Balls
21 Situps

Performance 
A. Pause Back Squat- Build to a heavy single for the day
B. 3 Rounds for Time:
7 Thrusters 135/95lbs.
14 Wall Balls 20/14lbs.
21 T2B

Weightlifting 

A. No Hook, No Feet Snatch- Build to a heavy single for the day
B. No Hook, No Feet Clean- Build to a heavy single for the day
C. Pause Back Squat- Build to a heavy single for the day

Thursday 4/12
Bike 3 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
Loaded Front Rack Hold 15-20 sec.
Knee & Ankle Stretch
Front Foot Elevated Split Squat x6

CF Fitness
A. Hang Power Clean + Front Squat (1+1) *Increase your working sets from 4/5 by 5-10lbs. to complete 4 sets.
B. For Time:
Row 40/30 Calories
40 DB Push Presses –use a weight that is challenging for 8 reps
30 Ring Rows

Performance
A. Pause Clean x1 OTM x 10 Minutes -build to a heavy single for the day with good form
B. For Time:
Row 50/40 Calories
40 HSPU’s
30 C2B Pullups

Friday 4/13
Warm Up;
Row 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
SL Glute Bridge x6
Samson Stretch
Supinated Grip Lat Stretch
Stiff legged Deadlift x5 @3021

CF Fitness
A. Deadlift 4×4
B. Every 2 Minutes x 18 Minutes;
Run 100M
Walk 100M

Performance
A. Deadlift 75%x2x4
B. Every 4 Minutes x 5 Sets;
Run 400M

Weightlifting 
A. Pause Snatch + Snatch- Build to a heavy set
B. Double Pause (at knee on clean, and the dip during the jerk drive) C&J- Build to a heavy set

Saturday 4/14

CF Fitness & Performance 

In Teams of two, partners may partition the workload however best suits the success of the team. Not all of the work NEEDS to be divided evenly, but may if you choose. Each team will need a pair of dumbells. The chosen weight should be moderate for snatches, and likely feel challenging for the man-makers. Only one partner may work at a time.

3 Rounds for Time;
40 DB Snatches –use a moderately challenging load
40 Man-makers
40 Toes to bar

*Reference 8/12