Saturday 23.05.20

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app. The class is capped at 22 people.)
 
 Fitness:
 30 Min AMRAP
 80/60 Calorie Row
 60 Russian KB Swings 32/24kg
 40 Toes to Bar
 20 Single Arm alt. Devil Press 22.5/15kg
 

Performance:
 30 Min AMRAP
 80/60 Calorie Row
 60 Toes to Bar
 40 Hang Power Clean 60/40kg
 20 Single Arm alt. Devil Press 22.5/15kg
 
 Weightlifting:
 1. Back Squat: (OT2.5M)
 5 x 60%, 65%, 70%, 75%, 80%, 85%, 87.5%
 
 2. Pause Snatch Balance + Snatch Balance:
 (1 + 1) x 50%, 60%, 70%, 80%, 85% *of Snatch
 
 3. Snatch Pull
 3 x 5 x 110%
 directly into
 
 4. Clean Pull
 3 x 5 x 110%
 
 Competition Club:
 1. If you didn't do the 5k Row from Tuesday do that. If you've done that, you have some time to make up any of the extras or Weightlifting you missed from this week.
 
 2. 10 Min AMREP:
 3 Muscle Ups
 3 Echo Bike Cals

3 Muscle Ups
 6 Echo Bike Cals
 3 Muscle Ups
 9 Echo Bike Cals
 3 Muscle Ups
 12 Echo Bike Cals
 3 Muscle Ups
 15 Echo Bike Cals.
 ..continue to follow this pattern until 10 minutes elapses.
 

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