*Link to Powerbuilding & Weightlifting Programs

Monday 10/22 Week 12
CF Fitness
A. Goblet Squat- Test
B. 4 Rounds for Time;
5 DB Thrusters -Heavy
10 Wall Balls
12 Mixed DU’s or 50 Jump Rope

Performance
A. Back Squat- Build to a Heavy Single
B. 4 Rounds for Time;
5 Thrusters 155/105lbs
15 Wall Balls 20/14lbs
25 DU’s

Tuesday 10/23
CF Fitness
A. Hang Snatch (hip) + Overhead Squat (1+1)- building OTM x15 Minutes *Reference 10/16 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. Power Clean- Build to a heavy single

Performance
A. Snatch x1 Every 90 Seconds x15 Minutes (10 Sets) *Build to a heavy single or 1RM
*Warm up to 80% before beginning timed singles. ONLY add weight based on movement proficiency.
B. Power Clean- 1RM

Wednesday 10/24
CF Fitness
E2MOM x 24 Minutes (sustainable pace)
Station 1; 1 Min Bike for Calories
Station 2; 4-5 Strict Pullups or Ring Rows + 6-8 Russian Step Ups
Station 3; 1 Min Row for Calories
Station 4; 1 Min Jump Rope (Singles ONLY)

Performance
E2MOM x 24 Minutes (sustainable pace)
Station 1; 1 Min Bike for Calories
Station 2; 2-3 Muscle Ups + 6-8 Pistols
Station 3; 1 Min Row for Calories
Station 4; 1 Min Jump Rope (Singles ONLY)

Thursday 10/25
CF Fitness
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 20 Minutes (ref. 10/18)
B. 10 Min AMRAP:
5 DB Push Presses
10 Farmer’s Carry Walking Lunges -use the same pair of DB’s

Performance
A. Clean & Jerk x1 E2MOM x20 Minutes (10 Sets) Build to a heavy single or a 1RM
*Warm up to 80% before beginning timed singles. ONLY add weight based on movement proficiency.

B. 10 Min AMRAP:
5 HSPU’s
10 Farmer’s Carry Walking Lunges 70/50lbs (per hand)

Friday 10/26
CF Fitness
21-15-9 Reps for Time:
Deadlifts- Heavy for 10 reps
NPU Burpee Box Jumps
V-ups or Situps

Performance
21-15-9 Reps for Time:
Deadlifts 225/155lbs.
NPU Burpee Box Jumps 24/20in.
T2B

Saturday 10/27

CF Fitness
With a partner, and only 1 person working at a time…
3 Rounds for Time;
60 Calorie Row
60 KB Swings
40 Pullups, Jumping C2B, or Jumping Pullups

Performance
3 Rounds for Time;
40 Calorie Bike
30 KB Swings 70/53lbs
20 Pullups