Monday 05042015

A) BB Gymnastics:
1) Every 30 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:
2 Power Cleans + 1 Push Jerk @ 70%

B) Strength:
1) 5 x 2 – Front Squat – start at 80% and increase AHAP

C) Met-Con:
15 minute AMRAP of:
5 Thrusters (135/95)
10 Burpee Box Jumps (24″/20″)
20 Box Step Overs w/ 30/20# med ball
400m Run

D) Extra:
10 minute AMRAP of:
6 HSPU (6″/4″ deficit)
20 (steps) BB Walking Lunges (front rack) (95/65#)
40 Double-Unders

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One thought on “Monday 05042015

  1. Strength – 4 set of 8 FS, 135, 155, 175, 195
    TVC metcon – 3 rds
    Extra, 3 or 4 rounds. deficit HSPU felt good

    Like

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