Tuesday: 10 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. Clean Complex - Clean + Hang Clean + 3 Front Squats

Build to a heavy.

B. Gymnastics

5 Pull Ups

5 HSPU

25 Double Unders

5 Rounds

D. Conditioning

500 M Row

1 Mile Bike

x 6

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