Thursday, 131024.

ALL BRIDS- a, b, c, d and e. 

CHOOSE- none. 

a. warm up. 

     every 2:00 x 3 rounds. 

        200m row + light clean complex (from b). 

b. olympic lifting. 

     5x1 clean complex, rest 1:30. 

      (power + hang power + full clean + low-hang clean).  

c. gymnastics. 

     3 rounds, rest 1:30 between rounds. 

       12 ring dips.

       12 hand release push ups.

       200m run. 

d. conditioning. 

     3 rounds, for time. 

       8 deficit (4"/3") parallette handstand push ups. 

      16 1-arm kb OHS 70/53 (8 left arm/8 right arm).

      32 lateral jumps over parallette. 

e. accessory work. 

      1. 3x20 ghd sit ups. 

      2. 3x8 box jumps 36/30. 

      *rest :45 between exercises.