Tuesday October 2nd, 2018

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

COMPLEX 
Every 2:00 x 3
6 Deficit HSPU (or +1 rep from last week)
2 Power Cleans + 2 Hang squat Cleans + 2 Jerks

Every 2:00 x 3
10 Strict HSPU (or +1 rep from last week)
2 Power Cleans + 1 Hang squat Cleans + 1 Jerks

Every 2:00 x 3
15 Kipping HSPU (or +1 rep from last week)
1 Power Cleans + 1 Hang squat Cleans + 1 Jerk

*2mins transition between the new rounds.

POWER ENDURENCE 'HARD WORK'
12min window:
A- 30-20-10
DB Squats, 2 x 22/ 15
C2B Pull Ups

B- In the remaining time:
Establish a heavy single Thruster, from the floor.

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