Wednesday 09232015

BB Gymnastics:
1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).
2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).
3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).

Strength:
1a) 4X3 Clean Deadlifts with pause at bottom of knee – AHAP
1b) 4X5 Behind The Neck Push Press

Conditioning:
AMRAP 27 minute of:
400m Run
9 Power Cleans (135/95)
20 Lateral Burpee Bar overs
15 Pull Ups

Pain WoD:
AMRAP 15 minutes of:
Row 250/200m
10 Overhead Squat (135/95)
10 KB Cleans (from the floor) (70/53)
10 Wall Balls (30/20) (if you do not have a 30# ball, use a 12′ target)

Then, depending on your weaknesses, choose ONE of the following: Except for… you know who you are.

Endurance:
8 Rounds
Run 400m
*Rest 2 minutes

Gymnastics Work:
6 Rounds
50ft. HS walk – For time (work on speed)
*Rest as needed between rounds

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