Wednesday 06242015

A) Warm Up:
2K row

B) BB Gymnastics:
1) 15 minutes to find a 1RM Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

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

C) Strength:
5 x 5 – Deadlifts – @80% of 5RM
Maintain same weight for all reps. Use 5RM from 06172015 or add 5-10# from 06032015 performance.

D) Met-Con:
‘DT’
5 Rounds for time:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

E) Gymnastics Work:
5 Rounds of:
10 Assault Bike Calories
7 – 1 Toe to bar + 1 Chest to Bar

Advertisements

One thought on “Wednesday 06242015

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s