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Tuesday: 19 September 17

September 19, 2017

Warm up
250 M Row

5 Kip Swings

5 Strict Ring Dips with 3 second hold in bottom. 

x 2 

Clean Warm Up


With a Barbell-

 

2 Rounds of: 
3 Reps High Hang Power Clean

3 Reps Hang Power Clean + FS

3 Reps High Hang Squat Clean

3 Reps Hang Squat Clean 

3 Reps Front Squat

 

Olympic Lifting -

 

A.  Hang Clean + 2 Split Jerk

Build to a heavy Complex

 

B. Gymnastics

Complete 50% of Max Strict Pull ups with 3 seconds pause at the top

Rest 1:00

10 Kipping or Butterfly Pull -up (Focus on breathing through each rep) 

Rest 1:00

x 3 

 

 

D. Conditioning

30/20 Cals Bike 

20 Thursters @ 135/95

then 

10 Minutes Row @ 2:05/ 2:25 Pace

Rest 2:00

x 2 

 

 

Focus on pacing the thrusters to complete your biggest set possible. 

 

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