Friday: Nov 3, 2017
Warm Up
10 Cals Bike
5 Push Ups
5 Each Arm - 1 Arm KB Swings
50ft Bear Crawl
x 2
Barbell Cycling Warm up
5 Hang Power Cleans + Front Squats
5 Hang Cleans
x 2 Rounds (Start with bar then add weight each round)
Olympic Lifting -
Every 2:00 Seconds x 4
10 TNG Power Cleans @ 155/105
Strength -
25ft DB Front Rack Walking Lunges x 3 AHAP
Gymnastics -
25 Pike Ups
12 Barbell Roll Outs
25 Hollow Rocks
1:10 DBall Hold 150/100
x 3
Conditioning
15.1
As Many Reps as Possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (M=115lbs, F=75lbs)
5 Snatches (M=115lbs, F=75lbs)
15.1a
1 Rep Max Clean and Jerk
6 minute time cap