Monday 09282015

BB Gymnastics:
1) 5×3 – Snatch + Hang Snatch + OHS (* work to a heavy complex)
2a) 3X3 Snatch High Pulls @ 100% (of max Snatch) up to sternum height
2b) 3X10 GHD Hip Extension

Conditioning:
100m Run
90 Lateral MedBall Jump overs
80 Air Squats
70 AbMat Crunches (MedBall to chest)
60 KB Russian Swings (53/35)
50 foot Handstand Walk
40 MedBall Cleans (20/14)
30 Burpees
20 Calorie Row
10 Deadlifts at 1.5 x Bodyweight

Met-Con:
3 Rounds
15 Push press (135/95)
30 Assault Bike calories
60 Double-unders

Gymnastics Work:
EMOM 8 minutes of:
3 Strict muscle-ups

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