Friday 09182015

BB Gymnastics:
1. 4X3 Snatch from Blocks @ power position – use a heavy “working” weight, rest as needed.
2. 4X2 Clean & Jerk from Blocks @ power position – use a heavy “working” weight, rest as needed

Strength:
2a) 4X5 Back Squat @75% – (follow each set immediately with 3 box jumps 24/20″)
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart)
*rest as needed

Met-Con:
5 Rounds
1 T2B + C2B + Bar Muscle up
5 Power snatch (155/105)
10 Box jumps (30/24″)

Gymnastics Work:
2 Rounds
20 Assault Bike calories
20 Alternating pistols

Endurance:
15 Rounds
250m Row
*Rest 1 minute

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