Friday, 11.29.19

WEIGHTLIFTING:

A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90%

B. Clean deadlift x 8 reps x 8 sets; rest :30 between sets

C. Weighted Chin Up: 4-4-4-4-3-3-3-2-2

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Gymnastics:

6 pbar hspu

30’ HS walk

Rest accordingly x 4 sets

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A. 3 rds

1600m c2 bike

5 rope climbs

16 burpee BJ other 24/2

Rest 5 min

B. 3 rds

30 OHs 75/53

20 ghd sit-ups

100’ yoke walk

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Becomplete:

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