Tuesday, 122117

De-load continues. 
Weightlifting / Strength:

A. Clean Pull – emom x 2 reps @80-90% + light bands x 10 min 

B. Weighted pull-up 8×2 

C. Db SA row 6-8 reps x 3 sets each side 
Conditioning: 

:15 of power cleans 185/123

:30 heavy wall balls 

:45 double unders 

1 min bike 

Rest 5 min x 5 rds 
Assistance Work / training options:

A. Db snatch + legless workout 

5.4.3.2.1  100/70.  Alt arms 

1 legless Rope climb 

B. Crossover symmetry + 3-4 additional to 

C. Long light recovery