CF Fitness
A. Goblet Squat 5×10-12
B. 3 Rounds for Time;
8 DB Hang Cleans- moderate
8 Burpees
12 (HR) Pushups or Incline Pushups

Performance
A. Back Squat 70%x3x8
B. 3 Rounds for Time;
8 Hang Cleans 135/95lbs.
10 Bar-facing Burpees
12 (HR) Pushups

Weightlifting
A. Back Squat 70%x3x8
B. Hang Muscle Snatch + Overhead squat (4+2)x4- building
C. Snatch Grip RDL 4×6

Powerbuilding
A. Back Squat 70%x3x6
B. Heels elevated, narrow stance Goblet/ Front Squat 2×12-15, 1xAMQRP(-10%) *rest no more than 60 seconds b/t sets
C. Glute Ham Raises 4×10-12, rest no more than 60 seconds b/t sets

Accessory Work
*All Groups*
-KB Side Bends 3×12-15/ side
-Strict Hanging Leg Raises 3×8-12