All posts by CFGG

Thursday

A.

Segmented Clean Deadlift (3131) 2-2-2-2-2 

B.

“The Chief”

5 sets:

3 min amrap:

   3 power cleans

   6 push ups

   9 air squats

1 min rest between sets 

pick up where you leave off each round

Wednesday

A.

4-5 sets:

snatch deadlift + power snatch + snatch

B.

4 sets, one set every 4 mins, each set for time:

200m run

12 hang power snatches (75/55, Rx+ 95/65)

9 HSPUs (sub 15 push ups, Rx+ add deficit)

Wednesday

A.

5-6 sets:

1 snatch (80-90%)

if you have been attending regularly, building on the heavy single from last week. If not, practicing snatch technique closer to 70-75% range

B.

9 min amrap:

3 thrusters (135/95)

6 burpees over the bar

9 TTB