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.
