Arenal’s CF Total: 3 attempts at each lift for a 2 rep max.
Back squat, 2 rep
Shoulder Press, 2 rep
Deadlift, 2 rep
For those that already completed the test day on Monday, they will complete a choice of:
Deadlift, Back Squat, or Shoulder Press, 3×5 (try to increase by 5-10lbs from last time) or follow their 5-3-1 program.
Rest 1 minute.
Choose from a “Push” Bodyweight Progression
Push-Up, Dip, Handstand hold/push-up
Rest 1-2 minutes
2 rounds for Max C&J
4 minute Clock
Then 2 Rounds of Cindy (5 Pull ups, 10 Push Ups, 15 Air Squats)
in the remainder of the 4 minutes,
Max Reps Clean & Jerk
—no rest between rounds
Skill: rope climb Workout: 21-15-9 pull up jump rope Rest 15-12-9 push up/ planks , Kbs