Tuesday 09222015

BB Gymnastics:
1) 4×2 – 2 Pause Cleans (3 counts @ bottom of knee) & Jerk – AHAP

Strength:
Front Squat – 4×5 @75% – *immediately follow with 3 box jumps

a) Met-Con:
50 Shoulder Press (Empty Bar)
40 Lunges (Back Rack Position)
30 Back Squat
20 Step Ups with BB (24″/20″)
30 Back Squat
40 Lunges
50 Shoulder Press
*Perform movements with an empty bar

Then, depending on your weaknesses, choose ONE of the following:

Conditioning:
3 Rounds
100 Double-unders
20 SDLHP (115/75)

Interval Work:
3 Rounds of:
1 min Max HSPU
3 min Max KB Snatch (53/35)
*Rest 1 minute

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