Daily Community Programming Oct 24th

Warmup 1750m chill row then 20 sec all out 40 sec chill pace x 5 min

mobilize and prehab include 12 ring rows + 1 legless + 2 regular rope climbs x 4 rounds in this time

3 hang clean x 5 / 1 clean + 1 hang clean + 1 jerk x 5 / 1 hang clean + 2 jerk x 5 rest as needed between sets

squat 5×5

rest as needed

50 back squats 135/95 + 40 pull ups + 30 shoulder to overhead 135/95 + 50 front squats 95/65+ 40 pull ups + 30 shoulder to overhead 95/65+ 50 ohs 65/45 + 40 pull ups + 30 shoulder to overhead 64/45 for time.

no accessory

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