Monday 4/16, Week 9
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
A. Hang Power Clean + Front Squat (1+1) OTM x 12 Minutes; aim to use your heaviest weight from 4/12.
B. 10 Minute AMRAP: (Reference 5/8/17)
6 DB or Barbell Thrusters –light to moderate
6 Burpees
*load thrusters appropriately in order to complete each set of 6 in full.

Performance
A. Clean + Jerk (1+1) OTM x 12 Minutes
Min. 0-3 @75%
Min. 4-7 @80%
Min. 8-11 @85%
B. 3 Sets, no rest; (Reference 5/8/17)
15 Thrusters 95/65lbs.
15 Burpees

Weightlifting
A. Snatch Balance- Build to a Heavy Single
B. Clean + Jerk (1+1) OTM x12 Minutes
Min. 0-3 @75%
Min. 4-7 @80%
Min. 8-11 @85%
C. Snatch Pull- 110% (of sn.) x2x3

Tuesday 4/17
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Stiff Legged Deadlift x6-8 –light to moderate
Then;
Deadlift review + Warm up to working set weights

CF Fitness 
Every 4 Minutes x 6 Sets;
5 Deadlifts- moderate
6 Inverted or Ring Rows
15/12 Calorie Bike

Performance
Every 4 Minutes x 6 Sets;
4 Deadlifts @65%
5 Muscle Ups
20/15 Calorie Bike

Wednesday 4/18
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
Kneeling BTN Snatch Grip Press x6-8 -light
Spiderman Stretch

CF Fitness
A. Hang Power Snatch x2 OTM x 12 Minutes –Build to a moderate, and sustainable load with good technique to complete for ALL 12 sets.
B. Back Squat 3×6 –Reference 4/4

Performance
A. Snatch x1 OTM x 12 Minutes
Min. 0-3 @75%
Min. 4-7 @80%
Min. 8-11 @85%
B. Back Squat 93% (of 5RM) x5, 96% x5, 96%+ x5

Weightlifting 
A. No Hook, No Feet Snatch- Build to a heavy single for the day *If you have NOT completed the OTM snatches from Tuesday, do them in place of the no hook, no feet snatches today.*
B. No Hook, No Feet Clean- Build to a heavy single for the day
C. Back Squat 93% (of 5RM) x5, 96% x5, 96%+ x5

Thursday 4/19
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. Every 6 Minutes x 36 Minutes;
Station 1; Row 750M/ 500M
Station 2; 15 KB Cleans + 10 NPU Burpee Box Jump Overs/ Step Ups + 60 Jump Rope
Station 3; 20 Jumping C2B Pullups + 20 Incline Pushups + 30 Air Squats

Performance
A. Every 6 Minutes x 36 Minutes;
Station 1; Row 1K/ 750M
Station 2; 12 Power Clean & Jerks @50% + 10 NPU Burpee Box Jump Overs + 30 DU’s
Station 3; 20 Pullups + 30 Pushups + 40 Air Squats

Friday 4/20
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. 12 Minute AMRAP;
10 Wall Balls
10 KB Swings

Performance
A. Deadlift 78%x2x5
B. 12 Minute AMRAP;
10 Wall Balls 20/14lbs.
10 KB Swings 70/53lbs.

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 4/21

CF Fitness  
In Teams of two, partners may partition the workload however best suits the success of the team. Both teammates can run together, but only one partner may work at a time during the other four exercises.
Run 400M
60 DB Snatches Snatches –light to moderate
60 Reverse Lunges –bodyweight or DB held at front rack
60 Hanging Knee Raises/ V-ups/ or Situps
60 Goblet Squats
Run 400M

Performance 
In Teams of two, partners may partition the workload however best suits the success of the team. Both teammates can run together, but only one partner may work at a time during the other four exercises.
Run 800M
60 Power Snatches 95/65lbs.
60 Front Racked Reverse Lunges
60 T2B
60 OHS
Run 800M