TUESDAY 22.12.15

A: 7 rounds of: 1 DL, 1 hang power clean, 1 squat clean, 1 push press, 1 push jerk. Try to increase weight each roundnoneAlternating

B: EMOTM for 12 minutes do:

Odd minutes: 45 seconds of weighted step ups (vest, sandbag or DBs). Use benches or boxes.
Even minutes: 30 seconds renegade rows with DB or weight vest push-ups 

CF Oly Lifting Session

Warm Up

1) Burgener warmup

Lift

Build up to your heavy 1 RM clean for today.

Accessory Work

3 x 10 bent over DB row