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  • Kat

Wednesday 30.08.23

The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


A. 3 Rounds for quality:

10 Med Ball Cleans

5 Barbell Step Over and Under (each way)

5 1x DB Sotts Press

B. For time:

21 alt DB Snatch (22.5/15kg)

300m Run

15 alt DB Snatch (22.5/15kg)

300m Run

9 alt DB Snatch (22.5/15kg)

300m Run

*12 min cap


A. See Fitness

B. For time:

21 Hang Power Snatch

300m Run

15 hang Power Snatch

300m Run

9 Hang Power Snatch

300m Run

Barbell: (50/35kg)


(0 - 10 min)

A. C&J Technqiue Work: OTM x 10

2 Muscle Cleans + 2 Clean Pull Under + 2 Push Jerks

Start at Barbell and increase every second minute.

(15 - 30 min)

B. Clean and Jerk: (OT2M)

2 x 50%, 60%, 70%, 75%, 80%,

1 x 85%, 90%, 90%

*One the doubles, Power the first one.

(30 - 45 min)

C. Front Squat:

Build to a heavy 2 for the day.


A. 3 Rounds:

A1. 20 Hollow Rocks

A2. 20 Banded Pull throughs

B. 5 Rounds

4 min Echo Bike for average watts

4 min rest (must walk 200m in this time)

Score is overall average.


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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