Thursday December 02, 2019

A) Plyometric Primer:
Complete 8 rounds:
5 Over the Box Jumps
rebounding between each box.

set 5 boxes up and rebound between.

B) Clean and Jerk:
5 x 1 + 2, Clean + 2 jerks, 85%+
4 x 2 hang cleans, 87%
6 x 2 low hang clean pulls
5 x 3 Push Press, 85%
Rest as needed between all.

C) Accessories:
4 sets:
1 legless rope climb
Rest 10s
10 Chinese Plank rows
Rest 10s
12 Bicep curls.
Rest as needed.

D) Work:
7 rounds for time:
12 Thrusters, 30
6 Box Jumps, 24"
3 Ring Muscle Ups

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