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Tuesday: 10 October 17

October 10, 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. Clean Complex - Clean + Hang Clean + 3 Front Squats 

Build to a heavy. 

 

B. Gymnastics

5 Pull Ups 

5 HSPU 

25 Double Unders

5 Rounds 

 

 

D. Conditioning

500 M Row 

1 Mile Bike

x 6 

 

 

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

 

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