Monday 113015

Build the New! Stop fighting the old and build on the new ~Coach Mitch
Build the New! Stop fighting the old and build on the new ~Coach Mitch

BBGYMNASTICS:
Snatch 7×2 @80-90% – Drop and reset each rep

STRENGTH:
Back Squat – Find a 1RM

METCON A:
16 MINUTE AMRAP:
Bear Complex (135/95)
30 Double Unders
Overhead Squat (135/95)
*1-2-3-4-5-6… and so reps for Bear complex and OH Squat. Dbl Und remain the same rep count.

METCON B:
4 Rounds
20 KB Swings (70/44)
20 Toes to Bar

ENDURANCE:
5X500m Row @ 90%
(to calculate %: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.

ACCESSORY/GYMNASTICS WORK:
1a) 4×3 – Strict Pull ups
1b) 4×5 – Strict HSPU
1c) ME Overhead Yoke Hold – AHAP – weight should allow between :20 to :30
*Rest as needed

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