FRIDAY 11/17/17


A) 7’ EMOM 2-3 Clean and Jerk with 70% of 1RM (full “squat” clean and Jerk)

B) Five rounds not for time no clock work on quality movements and flow

Handstand Walk 15 feet (Practice these and have fun! Don’t be scared. No wall walks!)

15 KB Swings 53/35

1-3 rope climb 15', scale to rope climb translation without going up, or simply holding in place with Spanish wrap

THURSDAY 11/16/17