18.Oct.2017

A. Clean complex
Every 75sec x7: 
1 clean & jerk (building as technique and form allows) 

B. 12min EMOM: 
min1 - 3 DL (building moderate; form over loads)*from 4-6" risers as needed
min2 - 30sec DB Z-press (challenging) 

C1. 3x7 barbell rollouts
C2. 3x20alt russian twists
*rest 30sec 

A. Clean complex
Every 75sec x7: 
1 clean & jerk (building as technique and form allows) 

B. 12min EMOM: 
min1 - 4 DL (5% increase from 10/11)*TnG if posture/position and skill allows
min2 - 30sec DB Z-press (challenging) 

C1. 3x7 barbell rollouts
C2. 3x20alt russian twists
*rest 30sec