Tuesday 07212015

A) BB Gymnastics:
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
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.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

B) Strength:
Front Squat – 1X5@60%, 1X5@70%, 2X5@75%

C) Met-Con:
5 Rounds
1 minute ME Double Unders
rest 30 sec’s
1 minute ME Hang Power Snatch (75/45)
rest 30 sec’s
1 minute ME Calorie Row
rest 30 sec’s

D) Conditioning:
4 Rounds
15 Assault Bike calories
15 KB swings (70/53#)
15 GHD sit-ups

E) Pain WoD:
100m Sled Push (135/95)
12 Burpees
100m Sled Drag (105/75)
12 Burpees
100m Sled Push (135/95)
12 Burpees
100m Sled Drag (105/75)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s