Monday 07202015


A) BB Gymnastics:
1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep. Have your partner count if possible.

2) 3X3 Pause Snatch @ 90% of 3RM from #1

B) Strength:
1) Overhead Squat – 5@70%, 5@75%, 5@80%

2a) 5X2 Snatch First Pull (top of knee) – AHAP
2b) 5×5 Bent Over Row – AHAP
note: use straps if possible and focus on form

C) Conditioning:
For Time:
150 Wall-Ball Shots (20#/14#)

D) Interval:
Every 2 minutes for 10 minutes (5 Rounds)
15 Bar facing burpees
10 Push jerk (155#/100#)

E) Gymnastics Work:
3 Rounds
Row 400m
12 CTB pull-ups
*1 minute rest between


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