Tuesday: 24 October 17
Warm up 500 M Row
20 Band Pull Apart
10 Front Squat with Barbell Tempo 3333 x 2
Clean Warm Up
Barbell Cycling Practice @ 35% of 1 RM
5 Power Cleans
5 Shoulder to Overhead
Rest 1:00
5 Power Clean and Jerks
5 Hang Squat Cleans
Rest 1:00
5 Squat Cleans
5 Squat Clean Thrusters
Olympic Lifting -
- Clean Complex - Clean + 3 Front Squats
Build to a heavy.
- Gymnastics
Tuck Front Lever Hold (Bar) : 20 Second holds
10 Strict Toes to Bars
:20 Second Ring Holds
4 Rounds not for time
- Conditioning
10 Box jump Overs
20 Pull Ups
30 Cals Bike
3 Rounds for time