Wednesday 06102015

Warm Up:
5 minute AMRAP of:
30 Double Unders
5 Ring Dips

BB Gymnastics:
EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeat ability under load

Strength:
5 x 3 – Deadlifts – @85%

Met-Con:
5 Rounds of:
5 Deadlift (Make weight HALF of your 3rep in Strength portion)
10 KB Snatches (53/35) Alternate 5&5
20 Walking Lunges with KB
400m Run

Interval Work:
4 Rounds
Max Assault Bike calories in 45 seconds
Rest 15 sec
Max CTB pull-ups in 45 seconds
Rest 1:45 minutes

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