Saturday 05092015

A) BB Gymnastics:
3 x 3 – 3 Muscle Snatch + 3 Push Jerk in Snatch – (light)
3 x 2 – Power Snatch – (start @75% Snatch)
3 x 1 – 3 Snatch Push Press + OHS – (start @75% Snatch)
3 x 5 – Back Squat Jump – (@20% of back squat)

B) Met-Con
3 Rounds of:
6 Ground to Overhead (185/135)
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (70/53)
50 Double Unders
*Rest 3 minutes after each Round

C) Interval Work:
4 Rounds
Max Assault Bike calories in 1 minute
Rest 30 seconds
Max burpee muscle-ups in 1 minute
Rest 30 seconds

D) Extra:
3 rounds of:
2 Rope Climbs
100′ Sprint
4 Cleans (225/135)
100′ Sprint

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