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