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

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