07/25/2016

Warm-up:

10" AMRAP for quality:

3 UB TGU complex each arm: 1 TGU complex = 1 TGU ascent + 3 OHS + 1 TGU descent

10 Banded Jerk dips

WL:

1) Clean and Jerk: 60x5x3

Strength/Skill:

2A) BS: 50x4x3

2B) 3x12 Chest-to-bar Pull-ups

Conditioning:

3) Helen:

3 rounds for time:

Run 400m

21 KBS

12 Pull-ups

Competition:

Extra work starts next week