Tuesday: Dec 12, 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 -

CROSSFIT LINCHPIN TEST 7

4 Rounds for time of:

• 4 Power Cleans 205/145

• 4 Front Squats

• 4 Shoulder to Overhead

- Gymnastics

100 M Row

5 Strict HSPU

10 Cals Bike

5 Kipping HSPU

6 Minute AMRAP

- Conditioning

7 Dumbbell Snatches

7 Toes To Bar

10 Rounds for Time