Wednesday 05272015

A) Warm-up:
100 Assault Bike calories

B) BB Gymnastics:
1) 10X1 Hi-Hang Clean + 1 Jerk – AHAP
2) 5X2 3-Stop Clean Pulls – AHAP – *heavier than last week
*Holding 3 seconds at every stop

C) Strength:
5 x 3 – Overhead Squat – AHAP

D) Met-Con:
20 Kettlebell Swings (53#/35#)
400 Meter Run
30 BB Thrusters (45#/35#)
400 Meter Run
30 Burpees
400 Meter Run
30 BB Thrusters (45#/35#)
400 Meter Run
20 Kettlebell Swings (53#/35#)

E) Interval Work:
20 minute AMRAP
2 Muscle Ups
4 HSPU (deficit 4″+)
*Rest 1:1 for each round

F) Gymnastics:
4 Rounds
20 Step Ups 24/20″
20 Alternating pistols
Rest 1 Minute

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