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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 -

Cleans and Jerks

Max Reps UB @ 135/95

Rest 3:00

Max Reps UB @ 155/105

Rest 3:00

Max Reps UB @ 185/115

- Gymnastics

50 Strict HSPU for Time

12 Min Time Cap

6 Minute AMRAP

- Conditioning

10 Thrusters @ 95/65

30 Cals Row

50ft Front Rack Lunge

12 Minute AMRAP

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