Tuesday: Nov 28, 2017
Warm up
6 Jumping Lunges
12 Second Ring Holds
14 Burpees
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 -
5 Rounds of
2 Power Cleans
2 Front Squat
2 Push Press
2 Push Jerks
for time
@ 155/105
- Gymnastics
300/250 M Row
Max Kipping HSPU
(stop once you form breaks down)
3 Rounds
- Conditioning
10 Cleans @ 50/35
15 Pull Ups
10 DB Front Rack Lunges 50/35
4 Rounds for time