Wednesday 06172015

BB Gymnastics:
1) 12 minutes to work to a max Snatch for the day, then:
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength:
1 x 5 reps – 5RM – No Bounces

Met-Con:
‘Diane’
21-15-9
Deadlifts, (225/155)
Handstand Push-ups (strict)

Strength Work #2:
1a) 4X5 Weighted Strict Pullups – AHAP
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down. (no swing, start from a position parallel to the floor
1c) 4X10 Reverse Hyper – AHAP

Pain WoD:
10 Bar Muscle-Ups
50 Box Jump Overs 24/20″
2K Row

Gymnastics Work:
5 minute AMRAP
Max unbroken sets of 6 Toes to Bar

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