Tuesday 05122015

A) Warm Up:
AMRAP in 7 minutes of:
10 Box jump overs
10 Hand Release Push ups

B) BB Gymnastics:
1) Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: Complete as a complex.
2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
*Notes: Complete as a complex.

C) Met-Con:
50 Double-Unders
30 Shoulders to Overhead (95/65)
20 Toes to Bar
50 Double-Unders
20 Overhead Squats (95/65)
15 Toes to Bar
50 Double-Unders
10 Thrusters (95/65)
10 Toes to Bar

D) Interval Work:
3 Rounds
9 Lateral Bar Burpees
12 Power snatch (115/85)
*rest 1:1

E) Gymnastics Test:
AMRAP in 8 Minutes of:
12 Lateral box jumps (24″/20″)
9 CTB pull-ups

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