Dec 13

Workout #1 warm up
25 double unders (100 jumps)
25 push ups
4 rounds

Workout #2 skill
Kipping pull up
10 min.

Workout # 3
Group A
20 front squats (bar only)
2x5 hang squat cleans
3x5 full cleans (increasing in wt)
3x3 full clean and jerks(increasing in wt)


Group B
20 front squats
2x10 hang squat cleans
3x8 front squats (increasing in wt)
3x6 front squat + push press (increasing in wt)

Workout #4 challenge
Max pull ups in 3 min.