Friday 08212015

BB Gymnastics:
1. 3×3 – Snatch from Blocks @ Top of knee – AHAP
2. 3×3 – Clean & Jerk from Blocks @ Top of knee – AHAP
*Note: For 1 & 2, reps do not need to be touch and go; however, re-grip should happen immediately.

Strength:
Deadlift – Warm up Set, 5@75%, 3@85%, 1@95% or ME

Met-Con:
20 minute AMRAP of:
200m Run
25 Burpees
25 Sit-ups
25 Alternating Pistols
500m Row

Pain woD:
AMRAP 20 minutes of:
2 DB snatch (70/50)
2 Pull-ups
2 Assault Bike calories
4 DB snatch (70/50)
4 Pull-ups
4 Assault Bike calories
6 DB snatch (70/50)
6 Pull-ups
6 Assault Bike calories
And so on..

Endurance/Accessories:
1) EMOM for 8 minutes of: 60′ Sled push – Medium weight march
-then-
2a) 3xME – Pause Pull ups (hold for 3 sec. pause with chin over bar)
2b) 3X15 Reverse Hypers

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