LIFT

Clean and Jerk Complex PCn + FS + CN + Jerk

Power Clean (from floor) + Front Squat + Clean + Jerk
Record your heaviest 5 sets.

WORKOUT – Row, Run or Ride

Performance
4 RFT
Row 250/Run 200/Bike 400m
20 Alternating Pistols (10/leg)
16 1 Arm KB Swing 24/16kg -alternate arms each round

Fitness
4 RFT
Row 250/Run 200/Bike 400m
20 Squats
16 Russian KB Swing 24/16kg

THROWBACK THURSDAY

Lines on the floor 2014.