*Link to Powerbuilding & Weightlifting Programs

**Link to Accessory Work

Monday 9/10 
CF Fitness
A. Goblet Squat 5×10-12
B. Every 4 Minutes x 5 Sets;
Bike 12/9 Calories
10 Burpees
10 DB Thrusters- moderate

Performance
A. Back Squat 80%x2x3, 85%x2
B. Every 4 Minutes x 5 Sets;
Row 200/150M
10 Burpee Bar Hops
10 Thrusters 95/65lbs.

Tuesday 9/11
CF Fitness
A. Hang Power Snatch (hip) + Overhead Squat (1+1)- building OTM x12 Minutes *Reference 9/4 for loading
B. For Time;
21-15-9-15-21
KB Swings -moderate to heavy- reference 9/4
Row (calories)

Performance
A. Hang Power Snatch (knee) + Snatch Balance 68%-73%x(1+1)x4 -loading based off max sn.
B. For Time;
21-15-9-15-21
KB Swings 32/24kg
Bike (calories)
*Female/ Bike Calories; 15-12-7-12-15*

Wednesday 9/12
CF Fitness
A. Push Press 90% (of heavy triple from 9/5) x3x6
B. Every 2 Minutes x 8 Sets;
2 Wall Climbs
4 DB Push Press- moderate to heavy
6 Pullups or Jumping C2B

Performance
A. Jerk 90% (of heavy double from 9/5) x2x5
B. Every 2 Minutes x 8 Sets;
4 Power Jerks 185/125lbs
5 HSPU’s
6 C2B Pullups
**On part “B” focus more on movement quality than speed.

Thursday 9/13
CF Fitness
A. Strength Priority Work, Mobility, or Make-up Work
B. Every 4 Minutes x 5 Sets;
Run 300M
*~80% pace, record EACH interval

Beginning at minute 25 on the clock;

EMOM x 9 Minutes (3 Sets)
Minute 1: 12 DB Snatches- light to moderate
Minute 2: 24 Air Squats
Minute 3: 18 Mixed DU’s or 72 Jump Rope

Performance
Strength Priority Work, Mobility, or Make-up Work
Every 4 Minutes x 5 Sets;
Run 400M
*~80% pace, record EACH interval

Beginning at minute 25 on the clock;

EMOM x 9 Minutes (3 Sets)
Minute 1: 12 DB Snatches 50/35lbs.
Minute 2: 24 Wall Balls 20/14lbs.
Minute 3: 36 DU’s

Friday 9/14
CF Fitness -reference 9/7 for ALL loading today; parts A,B, and C.
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 12 Minutes
B. Bulgarian Split Squat or Russian Step Ups 3×8-10 per leg- use a moderate load
C. For Time;
12 Deadlifts- moderate
21 (HR) Pushups
9 Deadlifts
15 (HR) Pushups
6 Deadlifts
9 (HR) Pushups
9 Deadlifts
15 (HR) Pushups
12 Deadlifts
21 (HR) Pushups
**Modify hand-release pushups to incline pushups if necessary

Performance
A. Segment Clean Pull (pause at 1in. & knee) + Floating Clean 74%x(1+2) x4
B. Bulgarian Split Squat 3×6-8/ leg -aim to increase set volume with same intensity as last week
C. For Time;
12 Deadlifts 225/155lbs.
21 (HR) Pushups
9 Deadlifts
15 (HR) Pushups
6 Deadlifts
9 (HR) Pushups
9 Deadlifts
15 (HR) Pushups
12 Deadlifts
21 (HR) Pushups

Saturday 9/15
CF Fitness
With a partner, and only one person working at a time, alternating each exercise to complete as many rounds and reps as possible in 20 Minutes of;
5 DB Hang Squat Cleans -moderate to heavy
10 T2B/ Hanging Leg Raises or V-ups
20 Reverse Lunges -use added weight if possible

Performance
With a partner, and only one person working at a time to complete a FULL round, complete a total of 10 rounds for time;
5 Snatches 135/95lbs. -based on ability, perform these any way you can; muscle snatch, power snatch, or full snatch. In this case, load is the goal, not the lift variation.
10 T2B
20 Reverse Goblet Lunges 70/55lbs.