Hang power snatch + Snatch
5 x 2 (75% max snatch)
*One set is the sequence above performed twice through.
Pause Back Squat
5 x 2 (85%)
*Controlled descent to rock bottom. 3 second pause. 1 bounce and quick ascent.
Finisher
6 x 40m band sprints
CFJ paintball day tomorrow. Come get some!
Hang power snatch + Snatch
5 x 2 (65% max snatch)
*One set is the sequence above performed twice through.
Pause Back Squat
5 x 3 (80%)
*Controlled descent to rock bottom. 3 second pause. 1 bounce and quick ascent.
Finisher
Tabata squats
Back squat
1RM
Baseline Fitness
400m run
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Get your back squat face on. And go heavy….or go home.
Pause back squat
Build up to a 2RM
*3 second count in rock bottom, bounce and speed up.
Weighted Pull-up
Perform in sets of 3 between back squat sets
Box jump
Find your max height
HAPPY BIRTHDAY TO ONE OF THE CFJ ‘ORIGINALS’ JACK PAN!!!
It’s the start of a new training cycle. . . enjoy 
Back Squat
Work up to max, then 85% x 3 x 3
Complete 4 rounds of:
6 clapping push-ups
60m sprint
*rest 45sec between rounds
