Thursday 10/13/16
Warm Up and Mobility

Gymnastics/Skill
Ring Dip Practice
Box Jump Practice

Open Offseason
3 RNFT
1-4 Strict Muscle Ups
Three Hurdle Jumps

Oly
High Hang  Clean
3 x 1

“Juicy Fruit”
AMRAP 4
10 x Hang Power Clean 135/95
9 x Hand Release Push Ups
8 x Pull Ups

Rest 90 seconds

AMRAP 4
7 x Hang Power Clean 155/105
6 x Burpees
5 x C2B Pull Ups

Rest 90 seconds

AMRAP 4
4 x Hang Power Clean 185/135
3 x Burpees over bar
2 x Bar Muscle Ups

Post scores for all three segments