18 Nov 16

A. 5 Sets

Clean + Hang Clean + Jerk x2 as heavy as possible

rest 2 min

B. E2M10M 3 Push Press + 3 Jerk

C. 6 Sets

3 Muscle ups + 3 Dips

6 HSPU

9 CTB

Rest 1 min

D. 85 TTB

every time you break 400m on AB

E. Trap-3 Raise 3x8 @3010