Wednesday 10142015

BB GYMNASTICS:
1) 4X3 Push Jerks @85% –
2) 4X3 Jerk Drives @ 110% of max SPLIT Jerk
3) Strict Press speed work – EMOM 10 minutes 3 reps @65-70%

STRENGTH:
Back squat 4×4 @70%
*Make sure you lift the bar with purpose. Be FAST.

CONDITIONING:
4 rounds of:
7 Power Snatches (155/105)
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls (20/14)

INTERVAL WORK:
4 Rounds of:
200′ Sled Pull (100′ out, 100′ in)
2 Rope Climbs
*Rest 60 seconds

what is your weakness? choose!

ENDURANCE WORK:
EMOM for 10 minutes:
200m Row

GYMNASTICS WORK:
AMRAP 5 minutes:
50′ Handstand walks
*Roll and stand at the end of the HS walk and repeat

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