Tuesday:  November 26, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Lat Smash, :90/side

AMRAP 5 Minutes
6 Ring Rows
6 Burpees
:20 Hanging Knee Raise Hold

Then:

With an empty bar, 3 reps of each
Tall Clean
Power Position Clean
Hang Clean
Jerk x 2

Repeat with 75/55lbs or less

Strength/Skill(15:00 – 40:00)
Clean & Jerk*:
5×2 (if you know your max, shoot for 80-90%, otherwise build to a 2-rep heavy for the day)

*Drop and reset between each rep (i.e., these are not touch and go reps).  Rest 2-4 minutes per set.

WOD(45:00 – 57:00):  Strict 12:00 Time Cap

Fitness
30-24-18
Ring Rows
15-12-9
Push Ups
Cal Bike/Row/Ski (9-7-5 for the ladies)

Performance
15-12-9
Chest to bar pull ups
Ring Dips
Cal Bike/Row/Ski (9-7-5 for the ladies)

Option 2:  Regular pull ups

Competition
9-7-5
Ring MU
15-12-9
Air Bike Cals (9-7-5 for the ladies)