Monday 04272015

A) BB Gymnastics:
1) 5 x 1 – 2-Position Snatch – AHAP
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) below the knees.
2) 5 x 3 – Snatch First Pulls w/ 3 count pause at the knee – AHAP

B) Strength:
5 x 5 – Back Squat
*Note: start at 75% and increase AHAP.

C) Met-Con:
5 Rounds of 3 minute AMRAP of:
3 Power Cleans (185/125)
6 Hand Release Push Ups
9 Jumping Squats
Rest 1 minute between rounds

D) Pain/Interval Work:
7 minute AMRAP of:
3 Thrusters (115/65)
3 Cal Row
6 Thrusters
6 Cal Row
and so on for 7 minutes…
Rest 2 minutes – then –
7 minute AMRAP of:
10 KB Snatch (70/53)
20 Presses (115/65)
30 Over the Box Jumps (30/24) (touch top)
20 HSPU (6″/4″ deficit)
10 Chest to Bar

E) Accessories:
1a) 3X15 Reverse Hypers
1b) 3X20 UB GHD Sit-ups

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