10.16.2018

Tuesday

Skills and Drills:

5RDS

20M HIP SHOOTS

20 HOLLOW ROCKS

BB CYCLING:

Power Clean & jerk

60% 1x2+2, 65% 1x2+2, 70% 2x2+2

Strength:

Clean DL(on riser)

80% 1x4, 85% 3x3

Press

5x4

WOD

With a 20min running clock complete the following:

50 Air Squats

Bike .5 miles

40 Air Squats

Bike .5 miles

30 Air Squats

Bike .5 miles

20 Air Squats

Bike .5 miles

10 Air Squats

with remaining time

AMRAP of:

Ring Muscle-Ups