Monday 25.05.30

Fitness: 3 Rounds:

30/21 Calorie Row

15 Chest to Bar Pull-Ups

- then -

3 Rounds:

20 alt Hang DB Snatch 22.5/15kg

20 Single Arm DB Thruster 22.5/15kg (must do 10 each side for the single-arm movements) Performance: 3 Rounds:

30/21 Calorie Row

15 Chest to Bar Pull-Ups


into


3 Rounds:

20 KB Snatch 24/16kg

20 Single Arm DB Thruster 24/16kg

(must do 10 each side for the single-arm movements) Weightlifting:

Week 5/12

1. Power Snatch: 10 x 1 x 80% (OT2M). (Slow pull for 1 second to below the knee, pause for 3 seconds, then finish Power Snatch.

*After each set, complete 3 box jumps as high as possible.


2. Back Squat: 4 x 4 x 80%.


3. Push Press: 10 minutes to find your 2RM, then 3 x 2 @ 80% of that 2RM.

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



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