*Link to Powerbuilding & Weightlifting Programs

**Link to Accessory Work

Monday 10/8 Week 10
CF Fitness
Fundraiser for BrodyStrong;
With a Partner, and only one person working at a time:
6x 200M Run Relay
50 Burpee Box Jumps 24/20in
100 Pullups
150 Medicine Ball Situps
200 Jumping Lunges
250 Calorie Bike

Performance
Fundraiser for BrodyStrong;
With a Partner, and only one person working at a time:
6x 400M Run Relay
50 Burpee Box Jumps 24/20in
100 Pullups
150 Medicine Ball Situps
200 Jumping Lunges
250 Calorie Bike

Tuesday 10/9
CF Fitness
A. Goblet Squat 5×8-10 Try to increase loading from last week
B. 12 Minute AMRAP:
6 DB Push Presses- Heavy
12 KB Swings
18 DU’s

Performance
A. Back Squat 3×2- Try to make at least one of these sets at or above your heavy double from last week.
B. 12 Minute AMRAP:
6 HSPU’s
12 KB Swings 70/53lbs.
18 DU’s

Wednesday 10/10
CF Fitness
A. Hang Snatch (hip) + Overhead Squat (1+1)- building OTM x15 Minutes *Reference 9/25 or 10/2 for loading. The goal here, is to receive the bar lower than your typical power snatch, ideally catching in the bottom of the squat if possible.

B. Snatch Grip Deadlift- Build to a heavy set of 5

Performance
A. Snatch x1 OTM x15 Minutes
Sets 1-5 78%
Sets 6-10 83%
Sets 11-15 88%

B. Snatch Grip Deadlift- Build to a heavy set of 3

**The snatch grip deadlift, when done properly (and reset every rep) is extremely challenging at heavier loads. Use this time to build in weight but also focus on proper positioning.

Thursday 10/11
CF Fitness
Every 2 Minutes, on the minute x24 Minutes (3 sets);
Station 1: Bike 17/12 Calories
Station 2: 25 Wall Balls
Station 3: 20 V-ups
Station 4: 15 Shoulder to Overhead- use a weight that is challenging but sustainable for 5 reps.

Performance
Every 2 Minutes, on the minute x24 Minutes (3 sets);
Station 1: Row 30/22 Calories
Station 2: 25 Wall Balls 20/14lbs
Station 3: 20 T2B
Station 4: 15 Power Jerks 135/95lbs.

**For both CF Fitness & Performance, modify exercise set volume if necessary.

Friday 10/12
CF Fitness
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 15 Minutes (ref. 9/21 or 10/4)

B. For Time:
60 Reverse Lunges- Use a DB of KB held at the front-rack position if possible
50 Incline Pushups
40 DB Snatches- moderate

Performance
A. Clean & Jerk x1 OTM x15 Minutes
Set 1-5 @78%
Set 6-10 @83%
Sets 11-15 @88%

B. For Time:
60 Reverse Front Racked Barbell Lunge 135/95lbs
50 Hand Release Pushups
40 DB Snatches 60/45lbs

Saturday 10/13

CF Fitness
With a 15 Minute running clock, continue the pattern to complete as many reps as possible;
6 DB Hang Squat Cleans -moderate to heavy
3 Burpee Pull-ups
8 DB Hang Squat Cleans
5 Burpee Pull-ups
10 DB Hang Squat Cleans
7 Burpee Pull-ups
12 DB Hang Squat Cleans
9 Burpee Pull-ups

Performance
For Time;
6 Power Snatches 135/95
3 Muscle Ups
9 Power Snatches
4 Muscle Ups
12 Power Snatches
5 Muscle Ups
6 Power Cleans 165/125lbs
6 Muscle Ups
9 Power Cleans
7 Muscle Ups
12 Power Cleans