A. Front Squat – 2 reps @ 30X1 X 5 sets, rest 2:00
B. Clean and Jerk – 2 reps X 5 sets, rest 2-3:00
 
Coach’s notes: In front squat keep loads sub max. Ensure strong racked position and speed out of bottom. Post loads for all sets to comments.

As many rounds in 20 minutes: 
5 Burpees
10 Med Ball Cleans
15 KB Swings
 
Coach’s notes:  Guys use 20# for cleans, gals 14# and 1.5 pood and 1.0 pood respectively for KB swings.  Post rounds completed to comments.
 

CFC Competes at the Tork Open on Oct.1,2011
Audra Clean and Jerks 145 lbs
CFC Coach DJ
CFC Coach Gord MacDonald
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