Wednesday 12-11-2019

A. Power Snatch - 5x2-3 @70-80%

B. Power Clean + Power Jerk - 5x2-3 @70-80%

C. Front Squat - 5x2-3 @70-80%

D. Jerk Dips - 5x2-3 @70-85% of FS

E. Good Morning - 5x5

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ENDURANCE

For time: Row 21/15 cals. AB 15/12 cals. Ski 9/6 cals. *Rest 2 min. X 5 sets (build)*

GYMNASTICS

A. Beat Swing on Box 4x10/leg

B. Single Leg Kipping Pull-Up 4x6/leg

C. Kipping Pull-Up 4x4

D1. Chin Over Bar Hold 3x20s D2. Lat Pull Downs 3x20