Wednesday 07292015

BB Gymnastics:
1) Establish a 3RM Hang (top of knee) Power Snatch.
2) Establish a 3RM Hang (top of knee) Power Clean.

Strength:
Push Jerk – warm up, 3@80%, 3@85%, 3@90%

Met-Con:
10,9,8,7,6,5,4,3,2,1 Reps of:
Alternating Box step-ups with Barbell (Back rack)
Toes 2 Bar
Clapping Push-ups

Pain WoD:
3 Rounds of:
9 Power Snatch (135/95)
50 Kettlebell Swings (55/35)
9 GHD Sit ups
50 Double Unders

Endurance:
4 Rounds
30 Assault Bike Calories
*Rest 1 minute

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