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Tuesday: 29 August 17

Warm up 10 Cals Bike

5 Kip Swings

5 Strict Pull ups

x 2 Clean Warm Up

With a Barbell-

2 Rounds of: 3 Reps High Hang Power Clean

3 Reps Hang Power Clean + FS

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean

3 Reps Front Squat

Olympic Lifting -

A. Clean and Jerk

Build to a heavy Complex

3 x 3 @ 70%

3 x 2 @ 75%

3 x`1 @ 80%

B. Gymnastics

60 seconds Max Pull ups

60 Seconds Recovery Row

60 Seconds Max Ring Row

60 Second Recovery Bike

x 3

D. Conditioning

21 - 15 - 9

Thrusters @ 95/65

Cals Bike

Rest 10:00

21 - 15 - 9

Power Cleans @ 95/65

Cals Row

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