C3 Main Program – Fri, Sep 15 Power Clean (6×3 ascending Beginner 5×5 very light ) 2×6’ AMRAPs (2 Rounds for reps) 1. 12 wall balls 8 front squats 135/95 4 hang power cleans 2’ rest 2. 12 cal row 8 burpees over rower 4 strict hspu
C3 Main Program – Wed, Sep 13 Bent Over Row (10-8-6-4-2-2-2-2)
C3 Main Program – Tue, Sep 12 Headstand (Max reps) Practice head stand using appropriate progressions Handstand Walk (Max reps) Turkish Get Up (1rm) 10’ AMRAP (AMRAP – Rounds and Reps) 5 pull ups 10 ring rows 15 push ups 30 air squats
C3 Main Program – Mon, Sep 11 5RFT: (Time) 15 KB Swings 53/35 12 Box Jumps 24/20 9 2DBs Burpee Cleans 50s/35s Cash out: 30 Pull Ups
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