November 25th, 2016

Gymnastics
Emom x 12:
1 – Strict Muscle-Up x 2-3 reps
2 – Wall Climbs x 2 reps w/ 10-second hold
3 – Weighted Pistols x 3/ leg

Barbell
A. Snatch from High Blocks; 70%x3x3
B. Clean; 70%x3x3
C. FS; 70%x3x2; 75%x3x2

Conditioning
30 Strict HSPUs
25/20 Calorie Bike
20 Dual KB Clean & Jerks @24/16kg/hand
15/10 Calorie Bike
10 Dual KB Thrusters @24/16 kg/hand
5 Rope Climbs

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