Sleep

11/16/17

Workout of the Day

With a Partner

6 Rounds For Time:

12 Front Rack Walking Lunges (53/35)

6 KB Clean and Jerks 

*Alternate rounds, while your partner is working hold a handstand on the wall

*Advanced- Handstand Walk 10+ meters

OLY Class: Barbell Cycling

For Time:

*Increase load each set*
10 Power Snatches (135/95)
8 Power Snatches
6 Power Snatches
4 Power Snatches
2 Power Snatches 

Purchasing Fit Aid, Kill Cliff, and Progenex

A.) Back Squat 3x10 @ 50% (30x1)

B.) “13.4”

7 Minute AMRAP

3 Clean and Jerk (135/95)

3 Toes to Bar

6 CJ

6TTB

9CJ

9TTB… and so on

OLY CLASS- Barbell Conditioning

AMRAP 2:00 @ (185/125)
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Squat Clean Thrusters in time remaining

Rest 3:00

AMRAP 2:00 @ (195/135)
7 Power Cleans
7 Front Squat
7 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (205/145)
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Clusters in time remaining