Fitness: 1. Front Squat: 25 minutes to find your 1RM
2. 2 x 4 Min AMRAPs, 2 minutes rest between:
Front Squats 50/35kg
Chest to Bar Pull-Ups
*Continue from where you finish after the first 4 minutes Performance: See Fitness Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. Front Squat: 25 minutes to find your 1RM
2. Power Clean:
3 x 70%, 72.5%, 75%
2 x 80%, 85%
1 x 90%, 95% (if 90% feels great and you're certain you will get it, go for 95%, otherwise do another at 90%).
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.