Wednesday, 11.16.16

Squat Clean
Work to a heavy single
**If you follow Performance Programming...do the clean work below**

AMRAP 10:
15 KB Swings (53/35)
15 Wallballs (20/14)

Performance

Olympic Lift
5 x 3-Position (Floor, Knee, Mid-Thigh) Clean @ 65%
Clean Pull, 5x5 @ 85%
Front Squat, 3x3 @ 85%

Gymnastics Conditioning
EMOMx7:
7 TTB + 7/5 Cal Assault Bike

Unloaded
Skill - Front Squat

AMRAP 15:
25 Wall Balls
20 AbMat Sit-ups
15 KB Swings
10 Pull-ups