Tuesday October 9th, 2018

WORK
CLEAN AND JERK
In a 10min window:
Establish a heavy single clean and jerk

COMPLEX
Every 2:00 x 3
3-5 strict muscle ups
2 squat cleans + 2 Front Squats + 2 Jerks

Every 2:00 x 3
8 Strict ring dips
1 squat cleans + 1 Front Squats + 2 Jerks

Every 2:00 x 3
10 Kipping Ring Dips
1 squat cleans + 1 Front Squats + 1 Jerks

*2mins transition between the new rounds.

WORK - POWER ENDURENCE 
3-6-9-12.. Ladder:
AMRAP 10
Clean and Jerks, 70/ 50
200m run after each set.

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