CFO Class: Strength

5 x 5 Deadlift, ascending

After a lengthy 10 week strength/endurance cycle, and three solid squat weeks in our current cycle we get to hit a heavy deadlift day! Tension As stated on Monday, athletes should keep in mind the necessity of staying on tension during dynamic and controlled lifts.
CFO Class: MetCon

As many rounds as possible in 9mins of:

10 Thrusters 95/65 lbs
10 Overhead squats 95/65 lbs
40 Double unders


with a shorter time domain in the 9min amrap, athletes should push the pace spending as little time with the bar overhead as possible. We can sort of interval this one if athletes can stay relaxed on the rope. The Thruster, ohs transition will be tricky, but with the weight being light enough athletes who can ohs with a narrower grip will be at a big advantage on this transition. Holding a pace time with the barbell will be smart to pay attention to today.
Midline Accessory

5min plank hold
*every break 30s Sandbag bearhug 3/2
MetCon Intervals

On 2mins x 10mins

15 DB hang cleans 50/35lbs
15 Cal Bike
Power Conditioning

6 x 50meter sled pull @ heavy

Should still have quick cadence