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