Week 9 
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
SL Front foot elevated split squat x6/leg
Pallof Press (all right side THEN, all left side) x2 reps at each position of squat: 1/4, Parallel, Below Parallel

CF Fitness
A. Front Squat 5×5
B. 3 Rounds for Time;
10 DB Hang Cleans- moderate to heavy
12 Burpees
18/14 Calorie Bike

Performance
A. Back Squat (80%x2, 85%x2, 90%x1) x2
B. 3 Rounds for Time;
6 Hang Cleans @50%
12 Burpees
24/18 Calorie Row

Weightlifting
A. Jerk- 10×1- Building
B. Hang Power Snatch (knee)- 75%x3x3
C. Back Squat (80%x2, 85%x2, 90%x1) x2