All posts by CFGG

Monday

A.

build to a challenging weight:

snatch lift off + segment snatch deadlift (pause at knee) + high hang snatch

B.

5 sets: 

In 60s, complete:

3 squat snatches (70-80%)

max reps DUs

rest 2 mins between sets

Friday

A.

find today’s heavy power clean & jerk 

B.

four sets:

In 90s, complete:

15/12 cal row (buy in)

then, max reps power clean and jerk (135/95)

rest 2 mins

score = total reps C&J

Thursday

A.

a) CGBP (30X0) 6-4-2-2

b) 10-12 bent over DB or KB rows (21X2)

B.

7 min amrap:

800m run (buy in)

max reps burpee pull-ups

(use a pull-up bar that is 6″ or more above standing reach)