Friday 07032015

A) Strength:
1) 4 x 6 – Front Squats
2) 5 x 3 – Push Press

B) Met-Con:
Start with 50 Double Unders
– then –
10 Hang Squat Clean (115/75)
20 Pulls Ups
30 KB Swings (53/35)
40 Weighted Lunges (53/35)
50 Wall Balls (20/14)
40 Weighted Lunges (53/35)
30 KB Swings (53/35)
20 Pull Ups
10 Hang Squat Clean (115/75)
– then –
Finish with 50 Double Unders

C) Conditioning:
3 rounds of:
25m Sled Drag (facing forward, i.e. running style) (135/90#)
20 Burpees
25m Sled Drag (facing forward, i.e. running style) (135/90#)
30 KB Snatch (53/35) (15L/15R anyhow)

D) Gymnastics Work:
25 Pistols
Sprint 200m
25 Pistols
Sprint 200m
25 Pistols
*compare to 05152015 – re-test

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