Monday 07272015

BB Gymnastics:
3 x 1 – 2 Position Hang Snatch – AHAP
(low hang 2″ from the floor – to the hang at the top of the knee)

Strength:
1) Front Squat – warm up, 3@80%, 3@85%, 3@90%
2a) Snatch First Pull – 5 x 2 (top of the knee)
2b) Pendlay Rows – 5 x 5

Met-Con:
200m Sandbag Run
-then-
5 Total Rounds of
2 min AMRAP of:
50 Double Unders
ME Muscle Ups
ME Burpee Clusters w/sandbag
*Rest 1 minute between rounds
*cap on muscle ups is 7 reps. As soon as you complete ME or 7 reps drop to the floor and perform ME Burpee.

Endurance:
12 minute AMRAP of:
200m Run
12 HSPU

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