Friday 07172015

A) Warm Up:
1. 30 Assault Bike Calories
25 GHD Sit-Ups
2. Front Squat Recovery – 5×6 @40-50%

B) BB Gymnastics:
Snatch from Blocks @ Power Position – 5 x 3
Clean & Jerk from Blocks @ Power Position – 5 x 3
*Power position is where the bar meets the hips, torso should be upright and knees slightly bend.

C) Strength:
Deadlifts – warm up, 5@75%, 5@80%, 5@85%

D) Met-Con:
5 rounds of:
400m Row
21 KB Goblet Squats (70#/53#)
14 KB Snatch (70#/53#)

E) Gymnastics Test:
6 Rounds
Max toes to bar in 30 seconds
Rest 30 seconds

F) Accessories:
1a) 3XME Strict Pull-ups
1b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down (no swing, start from a position parallel to the floor)
*include with the strength session if possible

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