Tuesday October 16th, 2018

WORK
CLEAN AND JERK
In a 10min window:
Establish a 1 . 1 . 1 Clean and Jerk
(Drop between reps, rest 15sec).

COMPLEX
Every 2:00 x 3
4-6 strict muscle ups
1 x 3 position clean (Hip, Knee, Floor) + Jerk

Every 2:00 x 3
10 Strict ring dips
1 x 2 position clean (Knee, Floor) + Jerk

Every 2:00 x 3
12 Kipping Ring Dips
1 Clean and Jerk

*2mins transition between the new rounds.

WORK
AMRAP 8
10 DB Thrusters, 2 x 22/ 15
10 Burpees over the DB
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