Warm-up
CFP dynamic warm-up w/coach led joint mobility
Strength
Make up a strength you missed this week
Monday: Deadlift – 5×5; building
Tuesday: Back squat – build up to a 1RM w/:03 pause + 3×1@90% no pause
Wednesday: Clean – 3 positional from top down
Thursday: OH complex – 1 push press + 1 push jerk + 1 split jerk
Friday: CFP core complex 2.0
Saturday: Front squat – find a 5RM + 1×5@90%
*build off of 1/15
WOD
“Hemi Cuda”
15 min AMRAP
25 wall balls (20/14#)
25 burpee pull-ups
25 box jumps (24/20”)
