Friday 04172015

A) BB Gymnastics
1) Take 15 minutes to build to a heavy-ish Snatch
2) Take 15 minutes to build to a heavy-ish Clean & Jerk
*Notes: Keep the weight light and fast with perfect mechanics, only build in weight to the extent your speed and mechanics stay sound.

B) Met-Con:
4 Rounds of: (start with run)
25 KB Swings (53/35)
20 Deadlifts (135/95)
15 Box Jumps (24/20)
10 Toes to Bar
5 Hang Power Cleans (135/95)
*Run 800m before round 1
*Run 400m before round 2
*Run 200m before round 3
*Run 200m before round 4

C) Pain WoD:
5 rounds of:
25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups
– Then a 500m Row – then –
25 Chest-to-Bar Pull-Ups
50 Walking Lunges with KB Farmer Carry (32/24 kg)
25 Chest-to-Bar Pull-Ups
300m Row (all out)

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