Wednesday 04012015

A) BB Gymnastics:
1) 7×1 – 2 Position Snatch (floor – hang) – AHAP, rest 60-90 sec.
2) 7×1 – 2 Position Clean (floor – hang) + 1 Push Jerk – AHAP, rest 60-90 sec.
*Notes: Snatches and Cleans should be full reps. The bar does not return to the floor between the two positions.

B) Strength:
1) Deadlift – 1X6@67%, 1X5@77%, 1X4@87%, 1X1@95% – rest as needed

C) TVCF Met-Con:
4 rounds
400m Run
24 Back Squats 135/95
24 Push Jerks 135/95

D) Interval Work:
Row/Assault Bike for Calories
-then with no rest-
Alt. Turkish Get-Ups (TGU) 53/35
*Notes: Row/Bike is all out effort each round. Keep the fan moving slowly for rest intervals. 

E) Pain Wod:
30 Rounds of:
5 Wall Balls 20/14
1 Power Clean 225/155

F) Accessory:
5 min of:
Max sets of 7 UB Toes to Bar


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