30 October

Training Session AM (530a)

A. Moblity/Prep

B. Crossover

C. Knees Over Toes

D. DB Triplet

E. CrossFit Class

Find Heaviest Load

Power Clean and Jerk (5s OHD)
+
Front Squat (5s Bottom)
+
Thruster (5s OHD)
+
Front Rack (10 Seconds)
*220


+


12m To Find Max Clean and Jerk (Power)
*270

+

6m Max Reps @ 80%
*10 Reps (Knee and Bicep Not Right)

Training Session (10a)

Jiu Jitsu (2:30 Hours)