Tuesday 06092015

Warm up:
1k Row

BB Gymnastics:
1) 5 minute EMOM of: 2 Hang Squat Cleans @75%
*Notes: This is meant to provide a warm up for the legs. DO NOT go above the prescribed weight. Each set should be easy and fast.
2) 7 x 1 – Split Jerk @75%-80%
*Notes: work on form. DO NOT go above the prescribed weight. Each set should be easy and fast.

Met-Con:
12 minute AMRAP of:
3 Muscle Ups (ring or Bar)
25 Double Unders
7 Hang Power Cleans (155/105#)
25 Doble Unders
9 Box Jumps (30″/24″)
25 Double Unders

Pain Wod:
For Time:
750m Row
15 Thrusters (135/95#)
30 Toes to bar
500m Row
10 Thrusters (135/95#)
20 Toes to bar
250m Row
5 Thrusters 135/95#
10 Toes to bar

Gymnastics:
EMOM 7 minutes
6 Burpee box step over 24/20″
6 Alternating pistols
Both movements in the same minute for all 7 rounds.

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