Friday 06262015

A) Warm Up:
3 Rounds
15 Empty bar OHS
12 GHD sit-ups
9 Push ups

B) Strength:
5 x 5 – Presses – @80% of 1RM or 5-10# more than 06052015 performance.

C) Met-Con:
For Time:
400m Run
15 Power Snatches (95/65)
15 Bar facing burpees
200m Run
10 Power Snatches (95/65)
10 Bar facing burpees
400m Run
5 Power Snatches (95/65)
5 Bar facing burpees

D) Gymnastics Work:
0:00-2:00 25 CTB pull-ups in sets of 5 unbroken
2:00-4:00 20 CTB pull-ups in sets of 5 unbroken
4:00-6:00 15 CTB pull-ups in sets of 5 unbroken
6:00-8:00 10 CTB pull-ups in sets of 5 unbroken
8:00-10:00 5 unbroken CTB pull-ups
*If C2B completed in the allowed time rest and wait for the next round.

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