THURSDAY 05.11.15

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

Warm Up: 

 3 x 20 meters of bear crawl
 3 x 20 meters of duck walk
 Burgener warmup

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