Tuesday 06222015

A) Warm up:
100 Assault Bike Calories

B) BB Gymnastics:
7 x 1 – 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – AHAP

C) Strength:
1a) 5 x 3 – Split Press
Start in a split stance with weight in the front rack position. Press without heaving. Demo Video
1b) 5 x 3 – Pendlay Row – AHAP – Demo Video

D) Met-Con:
4 Rounds
200m Run
20 Wall Balls (30/20#)
15 Toes to Bar
10 DB Push Press (55/35#)

E) Gymnastic Work:
AMRAP 5 minutes:
Max sets of 2 unbroken muscle-ups
Must be done in set of 2, no bigger or smaller sets.


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