Friday 04102015

A) Warm Up:
3 rounds
150m row
10 empty bar Thrusters

B) BB Gymnastics
1) 7×1 – 3 Front Squats + 1 Push Jerk – 75%
*note: Use jerk boxes. Start the front squat in the bottom position. Drop after every lift and recover quick. no more than 3 seconds. after 3 front squats perform 1 push Jerk.
2) 5×3 – Jerk Drives -sets @ 60%, 80%, 90%, 100%, 110%

C)TVCF Met-Con:
9min AMRAP
15 Toes to Bar
10 Med Ball Cleans 25/20#
5 Overhead Squats 115/75#

D) Pain Wod:
For total time:
10 Ring Muscle Ups (20 chest to bars)
20 Deadlifts 155/115#
20 OH Walking Lunges w/Med Ball 25/20#
30 Box Step Overs w/Med Ball 25/20#
20 OH Walking Lunges w/Med Ball 25/20#
20 Hang Power Cleans 155/115#
10 Ring Muscle Ups (20 chest to bars)
-Rest 2 minutes-
3 min AMRAP of:
5 Tire Flips – AHAP
5 Ground to Shoulders 185/115# (135/95)
4 Tire Flips – AHAP
4 Ground to Shoulders 225/135# (155/115)
3 Tire Flips – AHAP
3 Ground to Shoulders 275/155# (185/135)

If time permits finish every session with AB work. Post loads, times, and reps to comments.

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