Wednesday 06032015

A) Warm Up:
3 Rounds
10 Wall balls
5 Burpees

B) BB Gymnastics:
1) 5 x 3 – Snatch (full) – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%
*Goal is to go UB for the set without fail

2) 5 x 3 – Snatch balance – 1×3@50%, 1×3@60%, 1×3@65%, 1×3@60%

C) Strength:
5 x 5 – Deadlifts – @80% (%of1RM)
-Maintain same weight if for all reps @ 80% (%of1RM). Sets of 5 reps across (the same weight repeated for the work sets) has proven to be the optimum combination of volume and intensity.

D) Met-Con:
3 Rounds of:
21 Thrusters (115#/85#)
7 Muscle ups

E) Gymnastics Work:
18-15-12-9-6
Toes to Bar
Calorie Row

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