Thursday 11/9

1) Single Arm DB complex x 3-4 sets each arm
(3 Push Press + 3 Push Jerk + 3 Split Jerk )
Weighted Chin ups 3-4 sets x 8-10 reps

2) For Time:
21-15-9
Cleans (95/65) - all reps must be squatted
SOH (95/65)

3) 7 min AB-RAP
20 Hanging Flutter kicks (scap retracted)
20 Prone Trunk Rotations
:30 rest