Warm-up:
10" AMRAP for quality:
3 UB TGU complex each arm: 1 TGU complex = 1 TGU ascent + 3 OHS + 1 TGU descent
10 Banded Jerk dips
WL:
1) Clean and Jerk: 60x5x3
Strength/Skill:
2A) BS: 50x4x3
2B) 3x12 Chest-to-bar Pull-ups
Conditioning:
3) Helen:
3 rounds for time:
Run 400m
21 KBS
12 Pull-ups
Competition:
Extra work starts next week
