TUESDAY 24.11.15

A: 2-2-2-2-2-2-2 power snatch. Rest 90 seconds between reps exactly.

B: Perform three rounds of:

20 seconds hanging on the bar then immediately 20 seconds handstand hold.

C: "Karen"

Perform 150 wallballs for time.

CF Oly Lifting Session

Warm Up

i) 3 x 10 front rack lunge with 45lbs bar
ii) Burgener warm up


Perform 7 rounds of:  1 clean or power clean followed by  2 jerks. Reset to standing position after each jerk.

Accessory Work

3 x 5 paused front squat. Hold the pause for 5 seconds.