*Link to specialty programs; Powerbuilding & Olympic Weightlifting, CLICK HERE!
**Link To Accessory Work**

Monday 8/13
CF Fitness
A. Goblet Squat 5×10-12 -try to increase working set weight from last week
B. For Time;
12 DB Snatches -moderate to heavy
Row 10/8 Calories
10 DB Snatches
Row 15/12 Calories
8 DB Snatches
Row 20/15 Calories
6 DB Snatches
Row 25/18 Calories

Performance
Back Squat 74%x3x8
For Time;
6 Power Snatches @ 55%
Bike 10/8 Calories
5 Power Snatches @ 60%
Bike 15/12 Calories
4 Power Snatches @ 65%
Bike 20/15 Calories
3 Power Snatches @ 70%
Bike 25/18 Calories

Tuesday 8/14
CF Fitness
A. Overhead Squat Technique Work- 8×2- over the course of 8 working sets, adjust weight according to range of motion and proficiency
B. 8 Minute AMRAP:
5 DB Hang Cleans
5 Box Jumps
5 Burpees

Performance
A. Snatch Balance 4×3- Over four working sets, build to a challenging set of 3
B. 8 Minute AMRAP:
5 Hang Cleans @ 60%
5 Box Jumps 24/20in.
5 Bar-facing burpees

Wednesday 8/15
CF Fitness
A. Seated Barbell Press 4×6-8 *If you were only able to hit the minimum number in the rep range in week one, keep the same weight and try to hit one or two more reps per set.
B. EMOM x 15 Minutes
Min 1: 15 Mixed DU’s
Min 2: 12 KB Swings- moderate for 12 reps
Min 3: 5 DB Push Presses- Heavy for 5 reps

Performance
A. Push Press + Jerk 68% of push press (3+2)x3
B. EMOM x 15 Minutes
Min 1: 30 Du’s
Min 2: 12 KB Swings 32/24kg
Min 3: 5 Strict HSPU- if 5 (UB) HSPU’s are too easy, use a deficit

Thursday 8/16
A. Strength work make-up OR mobility work based on priority.
B. CF Fitness & Performance
E3MOM x 36 Minutes
Station 1: Run 300M
Station 2: 6 Front Squats 135/95lbs. + 10 Pullups
Station 3: Row 500/375 Meters

Friday 8/17
CF Fitness
A. Hang Power Clean 5×5
B. Bulgarian Split Squat or Russian Step Ups 3×10 per leg- use a moderate load
C. 21-15-9 reps for time;
Deadlifts -moderate to heavy for 10
Hanging Leg Raises or V-ups

Performance
A. Power Clean 68%(of clean)x3x5
B. Bulgarian Split Squat (front racked barbell, 25-35% of squat) x10 per leg
C. 21-15-9 reps for time;
Deadlifts 185/125lbs.
T2B

Saturday 8/18
CF Fitness & Performance
In 20 Minutes, complete as many rounds and reps as possible with a partner. Partners alternate to complete FULL rounds, only one working at a time.
6 Thrusters 125/105lbs.
10 (HR) Pushups
12 Reverse, front-racked Lunges