Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5 Press 1 RM
Complete as many rounds as possible in 9 minutes: Broad Jumps – 4 Reps Handstand Pushups – 6 Reps 55/35 lb DB Thruster – 8 Reps *Test your broad jump prior to workout and mark off max distance. You must achieve this distance during the workout for the rep to count.
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Power Clean – 1 Rep Squat – 1 Rep Bench Press – 1 Rep Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above. *After warm-ups, ONLY 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total.
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DB Power Snatch – 1 RM
*Find your 1 RM single arm Power Snatch for both arms using a dumbell.
then…
Barbell Step Ups 4×6 each side
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts) 
Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.
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2015 11 10
Find Max Distance Broad Jump Deadlift 1x5 RM (add 10 lbs to last workout)
Find Max Distance Broad Jump Power Snatch 2 RM
15, 10, 5 Reps of 135/95 lb Hang Power Snatch 24/20″ Box Jumps Strict Pull Up
2015 11 09
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1 Push Press 3 RM
Complete 7 rounds for time:
DB Walking Lunges – 20 yds Reverse Wall Climb + Push Up – 3-5 Reps
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