CSC Day 5

Run 800m: 3:40

Snatch
95x3, 135x3, 155x3, 140x3
Clean & Jerk
140x5, 155x3, 155x3
Front Squat
185x5, 205x5, 195x5
Good morning
8x75, 8x95, 8x95
Decline Russian twists
20# 3x20

CSC Day 4

Vertical jump max: 24 inches
Powersnatch
5x95, 135x3, 145x5, 140x5, 135x5
Snatch pull
135x3, 185x8, 175x8, 215x8
Hang muscle snatch
95x3, 115x5, 115x5, 115x5

3 rounds with 30 sec rest
5 burpees
15m prowler push with 310#
5 muscle ups

R1: 0:45
R2: 1:30
R3: 3:15

Total: 6:34

CSC Day 3

Pause Jerk
95x5, 115x5, 135x5, 155x5, 150x5, 140x5
Ohs+snatch push press
95x4, 115x4, 135x4
Back squat
225x5x3
Pause squat
180x3x3
T2B
12x3

CSC Day 2

Powerclean
135x5, 185x5, 205x5, 195x5, 185x5
Heaving Snatch Balance
95x5, 115x5, 135x5, 135x5
Clean pull
135x8, 225x8, 225x8, 225x8

3 RFT:
5 tire flips
7 hspu (strict)

Time: 4:01

2 sets strict hspu, kip 6 on last set

Catalyst Strength Cycle (CSC) 3 Phase Day 1

Behind neck jerk x5 95%, x5 90%
125, 120, 120, 120, 120
Push Press
120x8, 135x8, 130x8, 120x8
Back Squat
225x8, 215x8, 205x8
Jerk dip squat
135x8, 135x8, 135x8