Friday 08072015

Warm Up:
Back Squat recovery – 5×5 @40-50%

BB Gymnastics:
1) 3 x 1 – 2 Hang Snatch (top of knee) + 1 Rep from floor – AHAP
2) 3 x 1 – 2 Hang Clean & Jerk (top of knee) + 1 Rep from floor – AHAP

Strength:
1) Sumo Deadlift – warm up sets, 3@80%, 3@85%, 3@90%
2) Tempo Close Grip Bench Press – 4 x 5 (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – AHAP

Met-Con:
20 minute AMRAP of:
100m DB/KB farmers carry (70/55)
9 HSPU (4″/2″ deficit)
12 Burpees

Conditioning:
10 minute EMOM of:
40′ Sled push – Medium weight march

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