Monday, October 25th 2017

Warm Up

3 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell or KB Sotts Press
(switch arms each round)
20 Calorie row or bike

1. Oly

a. Squat Clean warm up (every 2 minutes for 8 minutes)
4×2 @ 60-70% w/ pause at knee (pause at the knee on the way up)

2 minutes to change weights

b. Squat Clean (Every 2 minutes for 10 minutes)
5×1 @ 80-90%

2. Conditioning

For time:
15 Thrusters, 115/75 lbs
5 Strict Pull-ups
12 Thrusters
5 Strict Pull-ups
9 Thrusters
5 Strict Pull-ups
6 Thrusters
5 Strict Pull-ups
3 Thrusters
5 Strict Pull-ups

Time cap 10 minutes