Tuesday October 22, 2019

A) Gymnastics
Accumulate 2:00 in a ring L Sit Hold
-
Accumulate 200ft HSW
*Cap, 6mins.

B) Clean and Jerk
Developmental:
20 clean and push jerks, with 3sec pause in each catch.
Every 5 reps build load.
Start at 20/15kg, add 10kg on each 5.

Working:
3 x 1 Clean and Push jerk, 90%
3 x attempts at building to a heavy single, PC + PJ.
5 x 3 Push Press
2 x 6 high hang clean pulls, 102%
3 x 5 / 5 Javelin Press

C) Building
3 x
10 Chinese Rows
3-6 strict HSPU (add a deficit if you can)
Rest as needed.

D) Work
5-4-3-2-1
Squat cleans, 70
Rope Climb

Rest 5:00

For Time:
30 Clusters, 40

E) Aerobic
3 x 8:00
Rest 3:00

Choose your weakness:
Bike
Row
Ski
Run 

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