Monday 4/23, Week 10
Warm Up- 
Bike or Row 3 Minutes- steady pace
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
BTN Snatch grip Press x6-8
SL Front foot elevated split squat x6/leg
Then;
Snatch review

CF Fitness
A. Hang Power Snatch x2 (building) OTM x 12 Minutes –refer to 4/16, aim for a heavy set with good form.
B. E2MOM x 18 Minutes
Station 1; 10 KB Squat Cleans –moderate
Station 2; 20 KB Swings
Station 3; 30 Reverse Goblet Lunges (w/ KB) or at bodyweight

Performance
A. Snatch x1 OTM x12 Minutes
Min. 0-3 @78%
Min. 4-7 @83%
Min. 8-11 @88%
B. E2MOM x 18 Minutes
Station 1; 5 Power Clean & Jerks @ 60%
Station 2; 20 KB Swings 32/24kg
Station 3; 30 Reverse Goblet Lunges (w/ KB)

Weightlifting
A. Snatch Balance- Build to a Heavy Single
A. Snatch x1 OTM x12 Minutes
Min. 0-3 @78%
Min. 4-7 @83%
Min. 8-11 @88%
C. Snatch Pull- 115% (of sn.) x2x2

Tuesday 4/24
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 
In 2 Minutes;
5 Deadlifts- moderate, reference 4/17
6 Hand Release Pushups or Perfect Incline Pushups
7 Burpee Bar Hops
AMRAP Calorie Air Bike
Rest 2 Minutes x 6 Sets

Performance
In 2 Minutes;
3 Deadlifts @70%
6 Ring Dips
9 Burpee Bar Hops
AMRAP Calorie Row
Rest 2 Minutes x 6 Sets

Wednesday 4/25
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 Clean + Front Squat (1+1) building OTM x 12 Minutes –Aim to build to a heavy set. Reference 4/16.
B. Back Squat 3×5 –Reference 4/18

Performance
A. Clean & Jerk x1 OTM x 12 Minutes
Min. 0-3 @78%
Min. 4-7 @83%
Min. 8-11 @88%
B. Back Squat -Build to a heavy double. Then, subtract 5% and complete three sets of two reps each.

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. Clean & Jerk x1 OTM x 12 Minutes
Min. 0-3 @78%
Min. 4-7 @83%
Min. 8-11 @88%
C. Back Squat -Build to a heavy double. Then, subtract 5% and complete three sets of two reps each.

Thursday 4/26
Row 3 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SA Bottom’s Up KB Press x6/ arm.
Ring Plank Hold/ FLR x20 seconds
Front Foot Elevated Split Squat x6

CF Fitness
A. For Time;
20 DB Snatches –moderate
12/9 Calorie Bike
20 HR Pushups or Incline Pushups
400/300M Row
20 HR Pushups or Incline Pushups
12/9 Calorie Bike
20 DB Snatches

Performance
A. For Time;
30 DB Snatches 65/45lbs.
15/12 Calorie Bike
30 HR Pushups
500/400M Row
30 HR Pushups
15/12 Calorie Bike
30 DB Snatches

Friday 4/27
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 4 Minutes x 5 Sets;
8 Shoulder to OH (DB’s or barbell) –moderate to heavy for 8 reps
10 Pullups or Jumping C2B Pullups
200M Run
*Modify run to 100M if needed.

Performance
A. Deadlift 80%x2x4
B. Every 4 Minutes x 5 Sets;
6 HSPU
12 Pullups
200M Run

Weightlifting 
A. Pause Snatch- Heavy Single, no misses
B. Pause Clean + Jerk- Heavy Single, no misses

Saturday 4/28

CF Fitness  
3 Rounds for Time;
15 DB Thrusters –light
15 Hanging Knee Raises or V-ups
10 Box Jumps

Performance 
3 Rounds for Time;
20 Thrusters 115/85lbs.
15 T2B
10 Box Jumps 24/20in.