Wednesday 120215

BBGYMNASTICS:
Power Snatch: 3X2@70%, 3X1@75%, 2×1@80%

STRENGTH:
Shoulder Press – 15 minutes to establish a 1RM

METCON A:
4 Rounds of:
15 DB Push Presses (55/35)
10 Burpees
15 DB Front Squats (55/35)
10 Burpees

METCON B:
AMRAP 3 minutes
9 Box Jumps-overs (30″/24″)
9 Chest To Bar
Rest 1 minute
AMRAP 3 minutes
6 Box Jumps-overs (30″/24″)
6 Chest To Bar
Rest 1 minute
AMRAP 3 minutes
3 Box Jumps-overs (30″/24″)
3 Chest to Bar

ACCESSORY WORK:
3 Rounds for distance and reps of:
1:00 ME Handstand Walk (for distance, not UB)
1:00 ME KB Snatch + KB OHS (53/35) (alternate hands every 5 reps)
1 Minute Rest

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