Wednesday, Nov 27, 2019
5 min of jump rope or roll the rope techniques


Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds


Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Burpee Pull-Ups x 30 seconds effort

Clean Complex x 8 (E:90 sec)

Power Clean
Split Jerk

Every 8 minutes, for 24 minutes (3 sets) for times:

400 Meter Run
8 Power Cleans (135/95 lbs)
500 Meter Row
20 Pull-Ups

Cash Out
3 sets:

Barbell Curls x 10
Seated Tricep extension x 10


50 GHD sit-ups

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