Tuesday-Performance
Mobility-Oly Prep
Warmup-Barbell Drills
A) Oly: Clean Complexes
Every 90 secs for 9 mins
2 Clean complexes @70% max complex (12/12/17)
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Increase if possible
B) WOD: 5 RFT
5 Squat Cleans (135/95) (95/65)
15/12 cal Row
*12 min cap
C) Gymnastics Conditioning: AMRAP 12
AD Sprint 10/8 cal
5-10 HSPU
*Alternate rounds in a group of 2-3 or rest aprox 1:30 between rounds
Tuesday-Fitness
Mobility-Oly Prep
Warmup-Barbell Drills
A) Oly: Clean Complexes
Every 90 secs for 9 mins
2 Clean complexes @70% max complex (12/12/17)
Power Clean + Push Jerk + Power Clean + Push Jerk
*Increase if possible
B) WOD: 5 RFT
12 Hang Power Cleans
12/10 cal Row
*12 min cap
C) Gymnastics Conditioning: AMRAP 12
AD Sprint 10/8 cal
10-15 DB Push Press
*Alternate rounds in a group of 2-3 or rest aprox 1:30 between rounds