TUESDAY 17.11.15

A: 5-5-3-3-2-2-1 front squat

B: 3-3-3-3-3 push press

C: AMRAP 3 mins: DB man makers (35lbs/20lbs) 

Rest 1 minute then: 

AMRAP 2 mins: DB thrusters (35lbs/20lbs)

Rest 1 minute then:

AMRAP 1 min: DB pushups.

Count your total reps for your final score.

CF Oly Lifting:

Warm up:

i) 3 x 15 box jumps
ii) 3 x 15 barbell thusters 45 lbs

Lifts:

Perform 5 rounds of: 1 clean, 1 front squat, 1 press.  

Perform 3 rounds of 2 clean and jerks, keeping control of the weight between reps.

Accessory Work:

3 x 5 Turkish getups with KB