Tuesday 09.06.20

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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