Monday - 11/13/17

A.) Bench Press

-heavy set of 1

B.) 4 rounds for time 

15 ring dips

12 Box jump over 24/20” 

9 DB s2oh (arms alternating per round)  70/55

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C.) Olympic Lifting

-  halting Hang snatch 1 x 15sets  @ 72% on a 60 second clock

- Clean hi pull + Below knee hang Clean + Push Jerk ( 1 + 1 + 1 ) x 10 @ 72% @ 60sec clock

D.) Strength accessory

3 rounds -

20 alternating DB bench press

ME side delt raises

3 rounds -

10 DB Arnold press

ME underhand front delt raises

3 rounds -

12 Skull crusher

ME push-ups

D.) OLY accessory

3 x 10 snatch grip seal row

3xE symmetry reverse fly

E.) Gymnastics - 321 HSPU

get upside down! This is off best set ever completed.

On a 4 minute clock

1 set @ ME

4 sets @ 75%

F.) Conditioning 

5 rounds

400m run

200m recovery walk