All posts by CFGG

Wednesday

A.

6-8 sets:

1 segmented clean deadlift + 1 segment power clean*

*The purpose of the segment power clean is to reinforce certain positions during the pull and improve the ability to hit those positions during the clean.

B.

9 min amrap:

9 power snatches (95/65)

12 box jump overs (24/20)

Tuesday

A.

5RM back squat

B.

for time:

40-30-20-10 WBS

20-15-10-5 burpee pull-ups (use pull up bar 6″ above max reach)

Rx+

40-30-20-10 WBS

12-9-6-3 burpee bar MUs

Thursday

A.

6-8 sets: 

1 push jerk + 1 split jerk

build over the sets to today’s heavy

B.

15 min amrap:

max rounds of CTB Cindy

at 0:00, 5:00, and 10:00 perform 400/350m row

“Cindy”

5 pull-ups

10 push ups

15 air squats