Monday 7/2, Week 8 (De-load)
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
SL Front foot elevated split squat x6/leg
BTN Kneeling Snatch Grip Press/ BTN Snatch Grip Press (in squat) x6

CF Fitness
A. Hang Power Snatch x2, Every 90 seconds for 10 sets (15 Minutes) *use a light to moderate load with a focus on technique
B. Bench Press- Heavy 5
C. 3 Sets for MAX reps of unbroken, strict pullups. Rest as needed (2-4 minutes) between sets.

Performance
A. Pause Snatch + Snatch-  Build to a max for the day
B. Bench Press 5RM
C. Weighted Pullup 3RM

Weightlifting
A. Push Press + Jerk- Heavy 1+1
B. Snatch Pull + Floating Snatch- 1RM
C. Back Squat- 4RM

Tuesday 7/3 ***Today’s schedule is modified with limited classes, see Zen Planner***
Warm Up- 2 Sets;
Row 200M- steady
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Squat x6-8 light to moderate

CF Fitness 
A. Goblet Squat 20RM
B. Every 5 Minutes x 3 sets;
10 DB Push Press
12 DB Hang Cleans
Row 500/350M
*Reference 6/25 for DB loading

Performance
A. Back Squat 4RM
B. Every 5 Minutes x3 Sets;
2 Power Cleans @69% (of clean)
20/15 Calorie Bike (sprint AFAP)

Wednesday 7/4- CLOSED 

Thursday 7/5
Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SL Glute Bridge x6/ leg
Bodyweight Goodmornings x10
Duck Walk

CF Fitness
A. Spend 15 minutes on focused mobility work, based on priority.
B. Every 7 Minutes x 35 Minutes;
10 DB Snatches- moderate to heavy, reference 6/28
12 Goblet Squats
10 Burpees
12 T2B, Hanging Leg Raises, or V-ups
Bike for Calories in remaining time

Performance 
A. Spend 15 Minutes on focused mobility work, based on priority.
B. Every 7 Minutes x 35 Minutes;
6 Power Snatches @45%
8 OHS
10 Bar-facing Burpees
12 T2B
Row for Calories in remaining time

Friday 7/6
Warm Up;
Bike 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
YTW’s x6 each
Samson Stretch
SL Glute Bridge x6/ leg
Goodmornings x8-10

CF Fitness
A. Deadlift- Heavy 5
B. EMOM x12 Minutes:
Min 1: 200 ft. Sled Drag 70/45lbs.
Min 2: 12 Reverse Goblet Lunges *reference 6/22 for loading
Min 3: 10 Dips, Perfect Pushups, Incline Pushups or Assisted Ring Dips

Performance
A. Pause Clean (knee) + Jerk- Build to a heavy (1+1) for the day
B. EMOM x12 Minutes:
Min 1: 200 ft. Sled Drag 115/70lbs
Min 2: 12 Reverse, Front Racked Barbell Lunge @35% (of back squat)
Min 3: 10 Ring Dips

Weightlifting 
A. Pause Snatch + Snatch- Build to a heavy set
B. Pause Clean (knee) + Jerk- Build to a heavy (1+1) for the day
C. Deadlift- 5RM

Saturday 7/7
CF Fitness 
4 Sets;
In 4 Minutes
20 Wall Balls
20 KB Swings or Stiff Legged Deadlift
AMRAP Renegade Rows- use a moderate to challenging load to focus on core stability and proper technique, rather than speed.
Rest 3 Minutes

Performance 
4 Sets;
In 4 Minutes
20 Wall Balls 20/14lbs.
20 KB Swings 32/24kg
AMRAP HSPU
Rest 3 Minutes