Wednesday 09022015

BB Gymnastics:
1) EMOM for 5 minutes: 2 Power Snatches @ 75% of 1rm Power Snatch.
2) EMOM for 5 minutes: 2 Power Clean & Jerks @ 75% of 1rm Power Clean

Strength:
Push Jerk – 5@60%, 5@65%, 5@70%

Choose your Weakness below and work on it:

Met-Con:
5 Rounds of:
200m Run
50 Air Squats
40 Sit Ups
30 Push Ups

Conditioning:
5:00 ME KB Snatches (53/35) (apportion anyhow)
1200M Row

Gymnastics Works:
12 minute AMRAP:
7 Muscle Ups
20 Pistols

Accessories:
3×8 GH Raise –
3×12 weighted Hip Extensions – AHAP – *perform as a back extensions but do not break parallel or hyperextend on the way up.

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