WOD – Monday 23 October 2017

  • OLIMPIC LIFTING:
    10 rounds:
    5 power cleans + 5 jerks
    *no prescribed weight

    Reps must be touch and go (first do 5 cleans then do the 5 jerks)

  • METCON:
    For time:
    150 burpees
    *after every 15 burpees do 1 legless rope climb
  • CFP LITE:
    For time:
    100 burpees
  • CFP PERFORMANCE:
    3 sets:
    4 x 400m run
    Rest 50 seconds between each 400m
    Rest 4min after each set
  • CFP+:
    Split jerk technique