Friday December 21st, 2018

FRI- AM

PP/MU Superset

10 sets:
3 Push Press, 80%
5 Toes to Bar
4 C2B
3 Bar Muscle Ups
Rest 0:30
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Dynamic Accessories

4 sets:
20 Seasaw Z Press
10 Tempo Ring Rows (32X0)
Rest as needed.
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Work:

Every 4:00 x 5
50/ 35 cal assault bike
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FRI- PM

Dynamic Clean

Every 2:00 x 5
2 Clean Pulls
2 Tall Cleans
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Dynamic 01

Every 3:00 x 4
1 High hang clean
2 Hang cleans
3 Full Squat Cleans

*Unbroken complex for the clean
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Dynamic 02

Every 2:00 x 4
4 OH Walking Lunge
2 OHS
4 OH Walking Lunge
*Unbroken complex, you pick the weight.
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Work:

12-9-6-3

Deadlifts, 140/ 100
Hang Cleans, 85/ 55
Front Squats, 85/ 55

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