BB Gymnastics:
1) 5×1 – 3 UB Power Snatch (these should be touch and go reps).
2) 5×1 – 3 UB Power Clean (these should be touch and go reps).
3) 12 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).
Strength:
1a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – AHAP
1b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – AHAP
Met-Con:
15-12-9
Front Squat (185/135)
Chest to Bar
HSPU (6″/4″ Deficit)
Pain WoD:
4 Rounds
20 KB Swings (70/53)
40 Calorie Rows
20 GHD Sit Ups
irongriptrainingsystem.wordpress.com 
BB Gymnastics:
3 UB power clean – 185, need to work on getting under it. plenty high enough
Strength:
115
Met-Con:
13:31 – front squats were hard, need to work on strength
Pain WoD:
missed this one, looks good
LikeLike