Tuesday: Nov 7, 2017
Warm up 10 Cals Bike
25 Ft Walking Lunge
50 Ft empty Sled push
10 High Box Jumps Step Downs 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 and Split Jerk
Build to a heavy.
Then
5 x 3 TNG @ 75%
- Gymnastics
10 Strict HSPU
Rest 2:00
10 Wall Facing Shoulder taps
Rest 2:00
:30 Ring Push up Holds
Rest 2:00
3 Rounds not for time
- Conditioning
25 Cals Rower
20 Thusters @ 95lb
15 Chest to Bars
4 Rounds
3 Rounds
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