All posts by CFGG

Friday

A.

5-6 sets: 

2 hang snatches + 2 overhead squats

B.

2 min amrap:

  21 OHS (95/65) + max cal row

rest 2:00

2 min amrap:

  18 OHS (115/75) + max cal row

rest 2:00

2 min amrap: 

  15 OHS (135/95) + max cal row

rest 2:00

2 min amrap: 

  12 OHS (155/105) + max cal row

OPTIONAL BONUS ROUND:

rest 2:00

2 min amrap: 

  max cal row

Thursday

A.

deadlift

work up to a top set of 6 reps @ RPE 8.5-9

B.

3 sets of 6 reps @ -12% less than the top set 

C.

5 rounds for time:

15 DB power cleans (40/30, Rx+ 50/35)

18 TTB

Tuesday

A.
20 minutes to build a 1RM Front Squat

B.

12 min amrap:

2 rounds of:

   10 CTB pull-ups

   10 thrusters (95/65)

2 rounds of:

   12 CTB pull-ups

   12 thrusters (95/65)

2 rounds of:

   14 CTB pull-ups

   14 thrusters (95/65)

2 rounds of:

   16 CTB pull-ups

   16 thrusters (95/65)

Monday

A.
8 sets:
clean lift-offs + one clean deadlift + hang power clean

B.

4 min amrap:

  12 power cleans (135/95)

  8 box jump overs

rest 2 mins

4 min amrap:

  8 power cleans (155/105)

  8 box jump overs

rest 2 mins

4 min amrap:

  4 power cleans (185/125)

  8 box jump overs

Thursday

A.

deadlift

build to a set of 6 reps @ RPE 7-8 

B.

2 sets of 6 reps @ -15% less than the top set

C.

at 0:00, for time:
   200m run
   30 SA alternating DB snatch (50/35)

at 4:00, for time:

   200m run
   10 double DB devils press (50/35)

at 8:00, for time:

   200m run
   20 double DB burpee deadlifts (50/35)

at 12:00, for time:

   200m run
   20 SA alternating devils press (50/35)

at 16:00, for time:

   200m run
   30 SA alternating DB snatch (50/35)