CF log 10/11/16 (Thu)

Triceps and traps feeling sore and tired today ><

Warm-up

100 split jerk practice [15kg]
10 burpees each time bar drops

Split the 100 into 20-20-25-35; so did 30 burpees total.

Strength/skill

Every 40-sec for 4:00 (7 sets) –
2 TnG squat snatch [28.6kg worked to 2x 42.7kg]

4:00 EMOM – 1 squat snatch [2x 46.8kg, 2x 51.8kg]

WOD

Alternate every 2:00 for 24:00 (i.e. 4 rounds of each movement) –
Run 2 rounds (~400m)
5 jumping bar MU (rx: 3 MU)
20 GHDs

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