Tuesday Oct 3rd

Tuesday Oct 3rd

Movement:
3 sets:
Hanging x 45 Sec
Curly Jeff x 5 + 20 bounces on last rep
GHD Back extensions x 10 (hands behind head)

5 Minutes with empty barbell warming up power cleans

Strength:
P1: 5×3 Power Cleans
P2: 3×10 deadlifts
rest 90 sec between all sets

Conditioning:
For Time:
20 Power Cleans @ 65% of P1
20 Ring Dips
15 Power Cleans @75% of P1
15 Ring Dips
10 Power Cleans @85% of P1
*No bands for the dips. Do push-ups if you don’t have 5 or more ring or bar dips.