Tuesday October 24, 2017

CFIS Logo.png

(Practice / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 MB squat cleans, 5 BB power clean, 5 BB front squats, 5 BB push or split Jerks

WOD

5 sets of: 3 Power Cleans > 3 Front Squats > 1 Jerk (185/125) (scale weight as needed)
1 minute minimum rest after each set.
*Bar taken from the floor.*

3 min rest after 5th set:

Then,

10, 8, 6, 4, 2 of:
Squat Cleans (115/75)
Toes 2 Bar

*Score is final time.