Wednesday 05202015

rope

A) Warm Up:
3 Rounds of:
16 Air Squats
12 Lunges
8 Jumping Lunges
6 Jumping Squats (Hands must touch the ground)

B) BB Gymnastics:
1) 5 x 2 – 2 Hi-Hang Cleans + 1 Jerk – AHAP
2a) 5 x 2 – 3-Stop Clean Pulls – AHAP
2b) 5 x 3 – Front Squats @ 80%

C) Met-Con:
21-15-9
Deadlifts (225/135#)
Box Jumps (30/24″)

D) Extra:
3 rounds of:
200m Run
2 Rope Climbs

E) Open 2016/Gymnastics Test:
AMRAP 6 Minutes
5 Toes to bar
1 Power clean (165/110#)
5 Toes to bar
2 Power clean (165/110#)
5 Toes to bar
3 Power clean (165/110#)
And so on…

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