30.Jan.2018

A1. 3x6/side; mixed oh/fr forward carry (moderate-heavy)
A2. 3x10-12alt archer ring rows
*rest 90sec

B. Barbell cycle prep: 
every 30sec x5; 4 HPC & PJ (empty bar)
*breathing and efficiency emphasis

C. Every 70sec x8: 
3 med ball squat cleans (Heavy)
6 db push press (challenging load)

A1. 3x6/side; mixed oh/fr forward carry (moderate-heavy)
A2. 3x20sec AMRAP ring muscle ups
*rest 90sec

B. Barbell cycle prep: 
every 30sec x5; 4 HPC & PJ (empty bar)
*breathing and efficiency emphasis

C. Every 70sec x8: 
2 power clean & push jerk (building as technique allows, work TnG efficiency if positions and skill allows)