11/8/2017 CFNL WOD

Olympic Lifting (all levels):
Split 2 Split Jerk
4 x 4
Choose load, increase each set
Focus is on the full hip drive and dropping quickly under the bar.

WOD:
As many reps as possible in 8 mins of:
10 Push Jerks, 60/42.5 kg
Row, 300 m
Racks and Mats to be used

Assistance Work:
Complex
1  x Single Arm Strict Press > 1 x Windmill = 1 rep
3 x 4 reps (each arm)
Use a kettlebell or Dumbbell
Choose a load that is testing but allows you to complete the full set unbroken.

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