A: Perform 5 rounds of: 1 hang clean, 1 front squat, 1 power clean, 1 front squat, 1 squat clean.
B: 3 rounds max reps of strict pullups using 1 second up and 5 seconds down tempo or 3 times max chin holdover the bar
C: AMRAP for 10 mins of:
5 thrusters (95lbs/65lbs), 5 burpees over the box, 5 KB swings (32kg/24kg).
*Skill of the month for November is: Handstands.
CF Oly Lifting Session
3 x 20 meters of bear crawl
3 x 20 meters of duck walk
A: Build up to your heaviest snatch. Record the weight for future sessions.
B: 3 x 10 snatch grip deadlift
C: 3 x 10 glute ham raises