Monday, December 3rd

Oly:
Clean 7 x 1 @ 85% of 1RM - rest 30-60 seconds between reps
(To clarify, these are "squat" cleans)

Strength:
Deadlift 3 (with a PERFECTLY flat back)

Metcon:
AMRAP 20 Minutes
5 Deadlifts (225 / 155 - all touch and go unbroken, heavier if you can)
5 Pull-ups
10 Push-ups
15 Squats

Skill Work:
7:30 gymnastics class.
HSPU practice if you can't make it.
3 x Max Strict HSPU + Max kipping HSPU