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.