Tuesday October 29, 2019

AM WORK
A) Work
AMRAP 30:
10 cal row
10 cal bike
10 cal ski
*add 2 cals each round.

PM WORK
A) Gymnastics
EMOM 9
1- 1 legless rope climb
2- 10-16 Pistols.
3- 2 rope climbs w/ legs


B) Clean and Jerk
Developmental:
3 x 3 tall cleans, speed focus.
3 x 1 + 1 + 1 clean pull, High hang clean + clean.
3 x 2 + 2 Cleans + front squats

Working:
4 x 2 + 2 squat cleans + front squats
3 x 2 +2 clean pull + hang power cleans
2 x 4 Clean grip deadlifts, from a deficit.
3 x 5 Strict Press, 75%

C) Building
5 x 5 / 5 landmine press

D) Work
21-15-09
OHS, 40
Toes to Bar
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