Monday 07062015

A) BB Gymnastics:
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – AHAP
3b) 3X5 Non-Heaving Drop Snatch – AHAP

B) Strength:
5 x 1 – Back Squat

C) Met-con:
21-18-15-12-9-6-3
Push jerk (115/85)
Sumo Deadlift High Pull (115/85)

D) Pain WoD (Regionals Event 2):
21 thrusters
12 rope climbs
15 thrusters (115/75#)
9 rope climbs
9 thrusters (115/75#)
6 rope climbs
Time cap: 16 minutes

E) Interval Work:
For total reps:
2 minute ME Double Unders
-Rest 1 minute
3 minute ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
-Rest 2 minutes
3 minute ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
-Rest 1 minute
2 minute ME Double-Unders

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