E at the top of a Sumo Deadlift High-pull.

Wednesday

1.  Back Squat
3 x 5 reps across.

2.  "Hot Death"
Run 1000 meters
3 rounds of:
 10 Squat Clean Jerks (135, 95)
 10 C2B Pull ups
 10 Burpees
Row 1000 meters

Begin this workout with a 1000 meter Run, then complete 3 rounds of the "10's" and finish with a 1000 meter Row.  The Squat Clean Jerks, can be done as "overhead anyhow."  This means you may jerk it, press it or thruster it, but you must pass through a full squat.


Have you been reading Mat and Mel's great Paleo Blog?  CFNE Eats!

We have an new Community Board at CFNE. There will be CFNE Event info, tips on how to improve performance, and general CFNE updates.  Feel free to add anything you'd like to this board; charity events, for sale items, baby sitters wanted, or whatever.  

Ned is pushing hard through a set of high rep Over Head Squats.