CF-Style
281026
STRENGTH
A. CJ Primer
3 sets:
2 Clean deadlift
2 Hang power clean
1 Front squat
1 Clean
1 Jerk
* Light-moderate
B. Clean & Jerk
Every 2:00 x 6 sets
1 Clean + 1 Jerk
* 60% → 85% 1RM
* Squat clean if possible
WOD
3 sets: 3 min on / 3 min off
100 Double-unders (Rx)
25 KB Swing (24/16 kg)
Max Shoulder to Overhead
Barbell weight:
R1 - 70/50 kg
R2 - 60/43 kg
R3 - 50/35 kg
[40/30 → 30/25 → 20/15]
KB: eye level
* Single-unders 120
L3: 75 DU
L2: 50 DU
CORE
3 sets:
30 sec Plank with weight
30 sec rest
Coach’s note: Barbell weight: R1 70/50 kg, R2 60/43 kg, R3 50/35 kg (alt 40/30 → 30/25 → 20/15). KB swing to eye level. Scaling: single-unders 120; L3: 75 DU; L2: 50 DU. Squat clean if possible. C&J 60% → 85% 1RM.
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A. CJ Primer
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C. WOD
Total reps
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D. Core
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From the gym
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