Friday, November 2, 2018

Strength
Every 2.5 Minutes for 6 Rounds
1 Complex of:
1 Hang Squat Clean
1 Power Clean
1 Front Squat
Start @ 70% of Max Clean & Jerk & Increase to a Max Complex

Conditioning
6 Rounds
12 Air Squats
10 Calorie Row
8 Pull-ups
Every 1.5 Minutes Compete 3 Thrusters (135/95)

Accessory
3 Sets
15 GHD Sit-ups with a 15 second GHD hold on the last rep

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