Monday 5/28, Week 3
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
YTW’s x 6 each
SL Front foot elevated split squat x6/leg

CF Fitness
A. Modified ‘Murph’
For Time;
1/2 Mile Run or 50/35 Calorie Bike
50 Pullups or Jumping Pullups
100 Pushups or Incline Pushups
150 Air Squats
1/2 Mile Run or 50/35 Calorie Bike

Performance
A. “Murph”
For Time;
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Weightlifting
A. Jerk Balance 4×3
B. Power Clean + Push Press (2+2) x3
C. Back Squat- Build to a heavy set of 10, then 90%x10x2

Tuesday 5/29
Warm Up- 2 Sets;
Row 200M- steady
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Kneeling BTN Snatch grip press OR BTN Snatch Grip “Sots Press” x6

CF Fitness 
A. Every 6 Minutes x 36 Minutes
15 Mixed DU’s or 60 Jump Rope
12/9 Calorie Row
10 Burpees
10 DB Snatches –moderate to heavy

Performance
A. Every 6 Minutes x 36 Minutes
30 DU’s
15/12 Calorie Row
10 Burpee + Lateral Jump over Rower
10 DB Snatches 50/35lbs.

Wednesday 5/30
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
SA Bottom’s up KB Press x6/ arm
Hollow Hold x10-15 seconds
YTW’s 6-8 each

CF Fitness
A. Deadlift 3×6-8 -aim to increase working weights from last week.
B. Bent Over Barbell Row 3×10-12
C. 3 Rounds for Time;
12/9 Calorie Bike
10 DB Push Presses -moderate to heavy
8 Box Jumps or Russian Step Ups

Performance
A. Double Pause Clean (1 in., knee) + Pause Jerk 68%(1+1) x5
B. Bent Over Barbell Row 3×10 moderate to heavy
C. 3 Rounds for Time;
15/12 Calorie Bike
10 Box Jumps 24/20in.
5 Power Clean & Jerks @ 55%

Weightlifting 
A. Power Snatch- Build to a heavy single for the day. Then, 85%x2x3
B. Power Clean + Push Press (2+2) x3
C. Jerk Balance 4×3
D. Goodmornings 3×10

Thursday 5/31
Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
BTN Snatch Grip Press + OHS (3+2)
Counterbalance Squat
Duck Walk

CF Fitness
A. Overhead Squat 8×1 –building
B. Snatch Grip RDL 3×6-8 –try to increase weight from last week if possible
C. For Time;
75 KB Swings –moderate
*Every time the KB is put down, complete 10 Wall Balls

Performance 
A. Hang Snatch (hip) + Hang Snatch (knee) + Pause Snatch 70%(1+1+1) x5
B. Snatch Deadlift 95%(0f heavy 5) x5x3
C. For Time;
100 KB Swings 32/24kg
*Every time the KB is put down, complete 10 Wall Balls (20/14lbs.)

Friday 6/1
Warm Up;
Bike 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
YTW’s x6 each
Samson Stretch
SL Front foot elevated split squat x6/ leg

CF Fitness
A. Bench Press- 3×10-12
B. Goblet Squat- 4×10-12
C. DB Death March 2×20

Performance
A. Bench Press- Heavy 8-10, then 90%x8-10 x2
B. Back Squat- Heavy 8-10, then 90%x8-10 x2
C. DB Death March 2×20 –try to increase working weight from week 1 or previous week.

Weightlifting 
A. Double Pause Clean (1in. off ground, knee) + Pause Jerk 70%(1+1)x5
B. Clean Segment Pull 4×3
C. Back Squat- Heavy 8-10, then; 90%x8-10×2

Saturday 6/2
CF Fitness  
5 Rounds for Time;
200M Run
10 DB Thrusters
10 Hanging Knee Raises or V-Ups

Performance 
4 Rounds for Time;
400M Run
12 Thrusters 95/65lbs.
12 T2B

***Accessory Work***
-Barbell Curls 3-5 Sets of 8-12 Reps
-Lying DB Skull Crushers 3-5 Sets of 8-12 Reps
-Barbell High Pulls 2-3 Sets of 10-12 Reps
-Strict T2B or Hanging Leg Raises 3-5 Sets of 10-12 Reps
-Back Raises 3-5 Sets of 10-12 Reps