Tuesday, November 20th 2019

ALL DUES for the holiday party are due Saturday, Nov 24th!! $65

Warm-Up (7-10 minutes)
70 Double Unders/200 Singles or Practice DUs for 3 minutes
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
3-Way Banded Stretch

Strength: (12 minutes)
Gymnastics:
5 Sets:
Ring Dip Hold: 25s on, 20s off

5 Sets:
Chin over the Bar Hold: 25s on, 20s off

Then..
5 Sets of:
1 Hang Power Clean + 1 Power Clean + 1 Front Squat
60%-60%-65%-65%-70% of 1 RM Clean
*Sets 1 & 2 @ 60%
*Sets 3 & 4 @ 65%
*Set 5 @ 70%

Workout of The Day
For Time:
Buy In: 500m Row
3 Rounds of:
60 Double Unders
6 Power Cleans 135/95
12 Front Squats 135/95
Buy Out: 500m Row