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Tuesday: 3 October 17

October 3, 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. Build to 85% of Clean and Jerk 

 

B. Gymnastics

Max Strict Pull ups

Rest 5:00

Max Kipping Pull Ups 

 

 

D. Conditioning

75 Wall Balls 

50 Cals Rower

25 Power Cleans @ 135/95

20 Bar Facing Burpees 

For time 

 

 

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

 

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