Wednesday 24.06.20

Fitness: 10-20-30

Deadlift 40/30kg

Toes to Bar

30-20-10

Front Squat

Push Press 60/40 Performance: 10-20-30

Power Snatch 40/30kg

Toes to Bar

30-20-10

Front Squat

Push Press 60/40 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 6 x 2 x 90%

2. Hang Power Clean: 10 x 2 x 80-90% (OT2M)

*Only increase the weight from 80% if the weight feels easy and technique is great.

3. Clean Pull: (OT90)

4 x 85% + 5kg

3 x 90% + 5kg

2 x 95% + 5kg

1 x 100% + 5kg

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