Friday 04242015

A) Barbell Gymnastics:
1) Take 15 minutes to build to a heavy Snatch
2a) 5 x 3 – Jerk (Push/Split)
2b) 5 x 5 – Jerk Drives – AHAP

B) Met-Con:
For time:
1000m Run
30 Presses 105/65
1000m Row

C) Interval Work:
For total time:
2 rounds:
10 Bar Muscle-Ups
50 Double-Unders
*Rest 2 minutes – then –
5 Rounds of:
1 Hang Clean + 1 Front Squat + 1 Jerk
*start at 135/65 and add 10-20# every round
*Rest 1 minute – then –
100 Wall Balls (10/6)
20 Hang cleans (225/135)

D) Accessories:
a) 3 x ME Handstand Hold
b) 3 x 15 GHD Sit ups
c) 3 x 10 GHD Back Ext

Post your loads and time to comments. Thanks

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