Monday 01.06.20

If you feel you need a warm-up before a class but can't enter due to COVID restrictions, follow along with the video below. It requires zero equipment.
 
 Fitness:
 60 Russian KB Swing 32/24kg

20 Alt. F. Rack Lunge

100 Double Unders

20 Alt. F. Rack Lunge

60 Russian KB Swing 32/24kg

Barbell: 60/40kg

OTM:

Min 1 - 10: 4 Lateral Burpees

Min 11 - 20: 2 Lateral Burpees

Min 21 - 30: No Burpees
 
 Performance:
 20 Power Snatch

20 Alt. F. Rack Lunge

100 Double Unders

20 Alt. F. Rack Lunge

20 Clean and Jerks

Barbell: 70/47.5kg

OTM:

Min 1 - 10: 4 Lateral Burpees

Min 11 - 20: 2 Lateral Burpees

Min 21 - 30: No Burpees
 
 Weightlifting:

Week 6/12

1. Power Snatch Waves: OT90
 Complete 3 waves of:

2 x 80%

1 x 85%

1 x 90%

Hold at the top for 2 seconds in every rep.

2. Back Squat: 4 x 4 x 82.5%

3. Push Press: Build to a Heavy Single

then

Max Reps at 80% of 1RM

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.