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Tuesday: Nov 14, 2017

November 14, 2017

 

Warm up
10 Cals Bike 

25 Ft Walking Lunge 

50 Ft empty Sled push 

10 High Box Jumps Step Downs
x 2 

 

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 -

 

- Clean and Split Jerk 

 

Build to a heavy. 

Then 

5 x 3 TNG @ 75% 

 

- Gymnastics

10 Strict HSPU 

Rest 2:00

10 Wall Facing Shoulder taps

Rest 2:00

:30 Ring Push up Holds

Rest 2:00

3 Rounds not for time

 

- Conditioning

25 Cals Rower

20 Thusters @ 95lb

15 Chest to Bars

4 Rounds

 

3 Rounds 

 

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