Fitness 1. Progressions: Push up or Strict HSPU: Week 10 Retest:
0 Min: Max Unbroken
3 - 8 Min: Max Reps in 5 minutes
2. 10 Min AMRAP
10 Pistols
5 Strict Chin Ups
10 Hang Power Cleans 50/35kg Performance: 1. See Fitness 2. 10 Min AMRAP
10 Pistols
5 Muscle Ups
5 Hang Power Cleans 80/60kg
Weightlifting: 1. Muscle Clean: 5 x 5 x 45%
2. Pause Power Clean: 5 x 2 x 60% (2 sec pause in the catch)
3. Bench Press:
1 x 1 x 97.5%
5 x 3 x 87.5%
4. Weighted Chest to Bar Pull-Up: 5 x 5 x AHAFA
*If you can't get 5 UB, then use a band on the J Hooks
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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