Tuesday 09012015

BB Gymnastics:
Hi-Hang Clean & Push Jerk – 4X3 – (shoulders even with the bar – start roughly 3-6″ below the hip.)
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Met-Con:
5 minute AMRAP of:
7 Wall Balls (20/14)
7 Box Jumps (24/20)

*Rest 2 minutes

3 minute AMRAP of:
10 Jumping Lunges
5 Pull Ups

Interval Work:
5 rounds of:
15 Target Burpees
5 Power Cleans (185/120)
*Rest 1:1 between rounds

Sled Work:
‘IronGrip Sled Test’
40m Sled push sprint down
40m Sled push sprint back
30m Sled push sprint down
30m Sled push sprint back
20m Sled push sprint down
20m Sled push sprint back
*Complete in 90 seconds or below. IF you do not complete the test in under 90 seconds, re-test at a lighter weight.

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