THURSDAY 10.12.15

A: For time perform:

2000m row, 20 burpees, 20 KB swings (24kg/16kg),

 1, 500m row, 15 burpees, 15 KB swings,

1, 000m row 10 burpees, 10 KB swings,

500m row, 5 burpees, 5 KB swings. 

CF Oly Lifting Session

Warm up

1) Burgener warmup

Lift

Perform 5 sets of 3 jerks, resetting the bar to the shoulders and the feet under hips with each rep.

Perform 5 sets of 1 power clean, 1 clean and 1 jerk.

Accessory Work

3 rounds of 10 BACKWARDS junk yard dogs