Wednesday 05132015

A) Warm Up:
2 rounds
150m Row
12 Empty bar Thrusters

B) BB Gymnastics:
1) 7X1 Hang Clean & Jerk – AHAP
2a) 5 x 3 – 3-Stop Clean Pulls – AHAP – *2 sec Hold at bottom of knee, top of knee and at hips before pull.
2b) 5 x 1 1/4 – Front Squats – AHAP

C) Met-Con:
3 Rounds
400m Run
14 Ring Dips
7 Power Cleans & Jerk (205/135)

D) Extra:
“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

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