Monday 06292015

A) BB Gymnastics:
5 x 1 – 1 Snatch + 5 Snatch Grip Push Press – AHAP

B) Strength:
5 x 5 – Back Squats – @80-85% or… If 06082015 squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#.

C) Met-Con:
AMRAP 7 Minutes – ‘Climb the Ladder’
3 Clean and jerk (135/95#)
3 CTB pull-ups
6 Clean and jerk (135/95#)
6 CTB pull-ups
9 Clean and jerk (135/95#)
9 CTB pull-ups
And so on…

D) Interval Work:
5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed)
30 sec. Rest
30 sec. ME KBS (70/53#)
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

E) Gymnastics Work: (re-test)
3 Rounds of:
3 Burpee Muscle ups
200m run
*rest 1 minute between rounds – all efforts should be 100% – compare to 05112015

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