Training day

Coach Mike Burgener behind his son, Olympic competitor Casey Burgener.  Coach Mike is the face of Oly lifting in the CrossFit community. 

Split jerk 3-3-3-3-3

Rest 5:00

8 minute AMRAP of
5 KB snatches w/ each arm
10 push-ups
15 squats

The split jerk is referred to as max effort or ME work in the Olympic lifting world.  The idea is to get as much weight as possible overhead, while minding the technique you use to get it there.  Today is also a great day to fine-tune your KB snatch technique and get help with anything you feel is weak.  Prescribed weight for men is 35#, for women it's 26#.