Casey Fonoti

Monday 9/17/2018

Strength: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for… Read more »

Friday 9/14/2018

Strength: Every 3 minutes, for 18 minutes (6 sets): Front Squat x 1 rep @ 90-95% or more of 1-RM Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 3 Hang Squat Cleans (135/95 lbs) 3… Read more »

Wednesday 9/12/2018

Strength: Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 2 reps @ 80% Conditioning: 4 RFT of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right… Read more »

Monday 9/10/2018

Strength: Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. Conditioning: Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – 50 Double-Unders Minute 2 –… Read more »

Friday 8/7/2018

Strength: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for… Read more »