Tuesday: 3 October 17

Warm up 250 M Row

5 Kip Swings

5 Strict Ring Dips with 3 second hold in bottom.

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. Build to 85% of Clean and Jerk

B. Gymnastics

Max Strict Pull ups

Rest 5:00

Max Kipping Pull Ups

D. Conditioning

75 Wall Balls

50 Cals Rower

25 Power Cleans @ 135/95

20 Bar Facing Burpees

For time

Focus on pacing the thrusters to complete your biggest set possible.