Saturday 11.24.18

8:00am Strength and Skills Class:

Strength: 

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex
Build to a Heavy:
6 Push Jerks + 4 Split Jerks

Skills: 3 Super Sets

10 Strict Ring Pull ups

20 Hollow Rocks

25 Back extensions

9:30am Class: 

Workout:

teams of 2:

For Time:
800 Meter Run * together
42 Hang Power Snatches (95/65)
42 Burpee Box Jumps (24/20)
400 Meter Run *together
30 Hang Power Snatches (95/65)
30 Burpee Box Jumps (24/20)
200 Meter Run *together
18 Hang Power Snatches (95/65)
18 Burpee Box Jumps (24/20)

* divide reps however.