Monday 09212015

BB Gymnastics:
1) 4×3 – Pause Snatch – (3 counts @ bottom of knee)
2a) 4X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – AHAP
2b) 4X5 Snatch High Pulls – AHAP

Strength:
4×5 – Overhead Squats @75% (*Immediately follow with 3 box jumps)

Met-Con:
AMRAP 3 minute of: (3 Rounds)
5 Pull Ups
5 Wall Balls
5 Burpees
*Rest 1 minute between rounds.

Pain WoD:
21 Dumbbell thrusters 55/35
3 Muscle-ups
15 Dumbbell thrusters 55/35
5 Muscle-ups
9 Dumbbell thrusters 55/35
7 Muscle-ups
*Ring Muscle ups preferred.

Endurance:
10 Rounds of:
15 Assault Bike Calories
*Rest 45 sec. between

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