Monday 07132015

A) BB Gymnastics:
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1

3) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1

B) Strength
Front Squat – 5@75% 5@80% 5@85%

C) Met-Con:
6 Rounds
10 Thrusters (115#/85#)
5 Muscle-ups
100m Run

D) Pain WoD:
1 minute ME Rope Climbs 15′
3 Rounds
12 Burpees
9 KB Push Press (53#/35#)
1 minute ME Rope Climbs 15′
3 Rounds
12 Burpees
9 KB Push Press (53#/35#)
1 minute ME Rope Climbs 15′

E) Conditioning:
8 Rounds
Sled Pull 50m Sprints (45#/25#)
*Rest 45 seconds

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