WOD: Tuesday 21/07/2015

Spend 15 Mins building up to a heavy complex of:
Push Press+Push Jerk+Split Jerk

then:

"Double Hanger"
CF Games 2015 Workout - Teens/Masters
3 Rounds of:
100 Double Unders
7 Hang Power Clean & Jerks (85kg/52.5kg)

Post weights and times to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts

Barbell
1) Power Snatch + Squat Snatch: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Overhead Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) Snatch Grip Deadlift: 6 x 3 - aim to get to at least 120% of 1RM snatch