Tuesday: Nov 21, 2017
Warm up
5 Box Jumps
10 Second Ring Holds
250 M Row
3 Rounds
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 -
6 Rounds of
2 Power Cleans
2 Front Squat
2 Push Press
2 Push Jerks
for time
@ 135/95
- Gymnastics
300/250 M Row
Max Kipping HSPU
(stop once you form breaks down)
- Conditioning
15 Burpee Box Jump Overs
10 Shoulder to Overhead @ 155/105
5 Rounds for time