Monday, November 12, 2018
Prep
2 Rounds
30 Second Lsit Hold
3 Unbroken Complexes of:
2 Hang Power Clean, 1 Front Squat, 1 Strict Press, 1 Push Jerk (45/35)
Strength
Tempo Back Squat
4 Sets: 6, 5, 5, 4 (reps)
4 Second Negative, Explode Up.
As heavy as possible with good form.
Conditioning
4 Minute AMRAP
12/10 Calorie Bike
10 Shoulder-to-Overhead (135/95)
-Rest 2 Minutes-
4 Minute AMRAP
12/10 Calorie Bike
10 Power Cleans (135/95)
-Rest 2 Minutes-
4 Minute AMRAP
12/10 Calorie Bike
5 Clean & Jerks
5 Bar Facing Over-the-Bar Burpees
