Tuesday, June 21, 2016

Jack & Ryan

Jack & Ryan

Every minute on the minute for 8 minutes with the same loads do:
 Basic: Hang Power Clean + 2 Front Squats
 Advanced: Squat Clean + Front Squat

In 13 minutes do:
 Run or row 1000 meters
  50 Swings (55/35)
   Max rep Ring Dips in time remaining

 Run or Row 1 mile
  50 Swings (more weight)
   Max rep Ring Muscle Ups in time remaining

Extra: Back Squat 10-8-6-4-2-2-2-.. (no belts, not all out)