Saturday, November 18 2017

Strength Focus
Every 2 Minutes for 4 sets (8 Minutes)
Pausing Clean Deadlift + Hang Power Clean
1 continious Deadlift with 2 count pauses at:
- Below Knee
- Above Knee
- Mid Thigh then hang Power clean from that spot!
@60-70%

Power Clean
4 x 2
Drop from the Top

Clean Pull
5 x 1 @100%

Gymnastics Focus
AMRAP 5
Pistols
Alternate legs.
Stop if you hit 60 reps total.
then
5 sets
Bottom of ring dip hold x :10 sec
15 Hip Extensions
Low push up, chest just off ground, :10 sec
Rest 90 seconds.

Cardio and Endurance Focus
5 Sets
Row 35/25 Calories
Rest 2 minutes.