Tuesday November 5, 2019

AM - WORK
Aerobic
Every 10:00 x 3
100 cal assault bike

*each for individual time.

PM - WORK
A) gymnastics
Every 0:30 x 6mins:
3-6 C2B Pull Ups
-
Rest 2:00
-
Every 0;30 x 6 mins
2-4 strict pull ups, hollow position.

B) Clean and Jerk
Developmental:
3 x 3 + 3, tall jerks + press from jerk position.
3 x 3 Power clean w/ 3 sec pause in catch
3 x 3 clean and jerk.

Working:
6 x 2 + 2, Power clean + Split jerk, 80%+
3 x 3 + 3 Hang clean pulls + hang cleans, 70%
4 x 2 clean grip deadlift, 102% clean.
3 x 3 Push Press, 82%

C) Work
AMRAP 12
25ft DB Lunge, 2 x 15
10 Toes to Bar
25ft DB lunge, 2 x 15
10 Burpees to 6"

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