Tuesday 03302015

A) BB Gymnastics:
1) Every 20 seconds for 4 min – 1 Clean & Jerk @ 75%
*Rest 3 min then
2) 7 min EMOM of 1 Clean & Jerk @ 85%

B) Strength:
Back Squats: 3X3@85%, 1X2@90%, 2X2@95% – rest as needed

C) TVCF Met-Con:
6 rounds of:
10 ohs 95/65
15 Wall Balls 20/14
20 push-ups

D) Interval Work:
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg

E) Endurance:
For Time:
100 Double unders
1000m Row
1 mile Run

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