Warm-up
Dynamic warm-up
CFP dynamic warm-up w/coach led joint mobility
Strength
Make up a strength you missed this week.
Monday: Back squat – 3RM w/:01 pause + 2×3 no pause
*still building
Tuesday: Weightlifting complex – 1 power clean + 1 hang clean + 1 TnG clean
*working on positions and footwork; little time based on WOD
Wednesday:
10 min EMOM
Bench press – complete 3 reps at 70%
Thursday
Strength/skill work:
Gymnastics work for 8-10 minutes;
Friday: Front squats – work up to a 5RM + 1×5@90%
Saturday:
5 rounds
10 bent over rows
10 dips
-OR-
4 rounds
5 weighted pull-ups
10 hollow rocks
20 Russian twists w/slam ball
WOD
“Overwhelming evidence”
W/a partner complete 100 burpee to a slam ball over the box (24/20″)
E:90 complete 3 clean and jerks each (135/65#)
