Thursday, September 19, 2019

CFIS Logo.png

Warm Up

400m Jog

Walking Lunge (Rig to Board)

10 Low kBS

10 Light KB Goblet Squats

Crab Walk (Board to Rig)

30 Sec Rig Lat Stretch

10 Tubing Band Back Fly

5 Empty BB Romanian Deadlift

5 Empty BB Hang Cleans

5 Empty BB Front Squats


Every 90 seconds x 5 rounds

1 Pausing Clean Pull (Pause below knee then perform pull (

1 Low Hang Squat Clean (BB starts at mid shin, just off the ground (

1 Front Squat

*Ascend every round if possible



400m Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

(Weight = 115/75)