Tuesday 10132015

BB GYMNASTICS:
Hang Clean & Jerk: 1@80%, 1@85%, 2@95%, 1@100% – %OF1RM

STRENGTH:
1) Deadlifts: 1×4 Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, quickly stand straight, put them back on and repeat. Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 4.
2) Bent Over Row: 4×5 – AHAP

1) CONDITIONING:
5 Rounds:
7 Back Squats (135/95)
7 Clean and Jerks (135/95)
7 Burpee Box Jumps (24/20)

ENDURANCE WORK:
1 mile Run x2
*Rest 5 minutes

GYMNASTICS WORK:
Every :20 until failure
3 Strict Pull Ups
Do not do more than 30 reps.

2) CONDITIONING:
21-15-9
Assault Bike CALORIES
Thrusters (95/65)

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