Thursday January 27: "Olympic Weightlifting"

CFFM SWOD
Power Snatch 3, 2, 2, 1, 1, 1 *Work up to a 1-Rep Max, Reference Thu, Jan 6/Mon, Jan 17
Rest 5 minutes then:
CFFM DWOD
Interval Sprints: 4 x 400-Meters, every 4 minutes, max effort!
----------
CFFB SWOD
Off/Rest

CFFB DWOD
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
----------
CFG Prep, Phase III, Wk #4: [De-Loading/Scaling]
1.) 20-minute PT/ROM Drills
2.) Back Squat 5x5, Press 5x5
3.) WOD #1 [NFT/80% Effort] 5 rounds of: 5 x Weighted Pullup AHAP, 7 HSPU, 10 SDLHP @ 75lbs
---- [break] ----
4.) WOD #2 “THRATCHER” [For time/100% Effort] 5 rounds for time of: 10 x Power Snatch @ 95lbs, 10 x Thrusters @ 95lbs, 10 x Burpees
5.) Interval Sprints: 8 x 200-Meters every 2-minutes, max effort