JSACF - Monday

Monday G-O-C
Gymnastic
3x20sec Hollow Body Hold on the floor
3x20sec HS Hold Wall Facing - hollow position
3x20sec HS Hold Facing out - hollow position
3x20sec HS L-Hold on Wall

Olympic
Cleans
2 Clean + 1 Jerks every 30sec for 8mins
55-75% depending on techinque

Conditioning
"Ringmaster"
30’ HS Walking
10 Push Press 135/95#
10 Strict Ring Dips w/RTO
10 Front Squats 135/95#
20min AMRAP