Friday 09252015

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BB Gymnastics:
1. 4X3 Snatch from Blocks (top of the Knee) – use a heavy “working” weight, rest as needed.
2. 4X2 Clean & Jerk from Blocks (top of the Knee) – use a heavy “working” weight, rest as needed

Strength:
1) 4X5 Back Squat @75% – (follow each set immediately with 3 box jumps 24/20″)
1) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart)
*rest as needed

Conditioning:
“Cat26”
8 Power Cleans (155/105)
50 Double Under
20 CTB pull ups
40 Double Under
87 air squats
30 Double Under
9 Ground to Overhead (155/105)
20 Double Under
22 bar over burpees
10 Double Under
13 HR Push Ups
*26 minute Cap

Met-Con:
AMRAP 7 minutes of:
100′ empty Sled Push (light)
5 Hang Power Snatch (155/105)
*Sled pulls should be performed in 50′ down and back sections.

Gymnastics Work:
AMRAP 5 minutes of:
24 Lateral Jumps (over bar/hurtles)
12 Weighted Alt. Pistols (53/35 kb)

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