Monday 120715

If your goal is to have the best chance to succeed during the open/regionals you need to keep up with the program as it is being posted. If you really feel you need more strength and barbell work make sure you follow it as mandatory work. Conditioning is still by far the most important piece of the puzzle. You will still squat a ton and move heavy weight daily, but it’s time to embrace the inner darkness. The workouts are made to hurt. Might want to invest in some compression gear, knee sleeves and ibuprofen. An ice tube wouldn’t hurt. #teamirongrip #ironwarriors

BBGYMNASTICS:
Snatch – 6×1 @90% – Every 90 seconds complete rep.
*If you can’t complete the work, drop the weight and get the work done.

STRENGTH:
Back Squat – 5×5 @75-80% –
*Keep the same weight for all reps. If you can’t complete the work, drop just the weight and get the work done right.

METCON A:
4 rounds for total time of:
25 Wall Balls (20/14)
10 Power Snatches (115/75)
*Rest 1:00 between rounds.

ENDURANCE WORK:
3 Rounds
400m RUN
21 Burpees to target

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