All posts by CFGG

Friday

A.

20 mins to find a max weight you can do unbroken: 

5 deadlifts + 5 hang power clean + 5 STO + 5 front squats

B.

8 min amrap:

1-2-3-4-…

DB burpee deadlift

box jumps (30/24″)

Thursday

A.

5×5 incline barbell bench press (@22X1)

B.

four sets: 

In 2 mins, complete:

18/15 cal row

then amrap: 10 KBS + 10 pull-ups

rest 2 minutes between sets

score = total amrap score

Wednesday

A.

3×5 back squat (@32X1)

aim to do these three sets at a weight slightly less than the 5RM found on 3/11

B.

five sets:

every 2 minutes:

200m run

8 front rack lunge steps

max reps TTB

score = total reps TTB

Tuesday

A.

find a challenging:

clean lift off + segment clean deadlift + power clean 

B.

18 min amrap, alternate full rounds with a partner:

200m run

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 STO (155/105)