August 1 2014

Strength:
Chin Ups 5 – 3 – 1 – 1 – 1 (Weighted or Eccentric lowers)
Olympic Lifting:
Clean complex  – 5 Min EMOM
1 Lift Off – 1 Heavy Pull – 1 Squat Clean – 2 Power Cleans
WOD: Courtesy of CFHQ; Compare to  July 30 2013
15 Hang Power Cleans (60/40)
15 Burpees
3 Rounds for Time
Finisher:
Row 400 m for time
OLYMPIC LIFTING CLASS
Drop Snatch
2 x 3 @ Bar
1 x 3  – Add Weight
2 x 3 – Add Weight
Snatch
2 x 3 @ Bar
3 x 2 – Adding weight
5 x 1 – Building to 1RM
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