Tuesday 08182015

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 @ 80% of 2RM from #1

Met-Con: (2 part)
6 Minute AMRAP of:
10 Pull-ups
15 Push Presses (95/65)
20 KB Swings (53/35)

– 4 minute rest then –

6 Minute CAP of:
1000 Meter Row
ME Burpees over Rower
*Score is total amount of Burpees

Pain WoD:
3 Rounds
200m Run
15 SDLHP (115/75)
100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles)
9 Power Snatch (115/75)

Accessories:
3×12 Weighted step-ups (24/20) with dumbbells (55/25)
Weighted Pull-ups (5-5-3-3-1)

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