Tuesday

3
Dec

Tuesday

Olympic lifts:
Power clean
Push jerk
Push press
Skill:
3-5 sets of sub max muscle ups. (Use proper progressions, Advanced guys use the water bottle between your feet)
21-15-9
Kipping dips rest as needed
Conditioning:
3 x 3:00 hurricane w/ 1:00 rest
Rd1
Run 200 meters
Pull-ups x 7
Ball slams x 7
Rd2
Run 200 meters
Pull-ups x 7
Med ball clean x 7
Rd3
Run 200 meters
Pull-ups x 7
Vups x 7