Tuesday 11032015

BBGYMNASTICS:
Hang Clean & Jerk: 2×2@60%, 2×2@70%, 2×2@75%, 1×2@80%, 1×2@85-90%

STRENGTH:
Overhead Squat –
1×3 w/5sec hold @ bottom – AHAP
1×3 w/3sec hold @ bottom – AHAP
3×5 – No hold – AHAP

METCON:
1000m Row
30 Clean & Jerks (155/105)
100 Double Under

ACCESSORY/GYMNASTICS WORK:
Choose your poison!!

20 Muscle ups or 40 HSPU or 60 Toes To Bar

-THEN-

6 Rounds
200′ Prowler down and back sprint – Light (100′ down, low bar/100′ back high bar)
Rest 2 minutes

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