Monday 121415

I wanted to give a big welcome to the most recent #IronGrip followers. Thanks for following and feel free to post to site. Also send your photos and videos to coach@irongriptainingsystem.com

-brandimerrill1
-joeaustin
-jorgechavez
-benjamingober
-lukaskicki
-liammarmion
-garrymartinii
-josiahsmith
-juansanchez
-phillipwiltschnig

BBGYMNASTICS:
Snatch: 1X2@75, 1X1@80%, 1X1@90%, 3X1@93%, 1X2@80%, 1X1@85%, 1X1@90%
*Keep rest under 2 minutes

STRENGTH:
Back Squat: 5×3@85%
*All sets exactly 85%.. for all same weight. Keep rest under 3 minutes.

METCON A:
For Time:
21 Thrusters (95/65)
9 Muscle-Ups
15 Thrusters (95/65)
7 Muscle-Ups
9 Thrusters (95/65)
5 Muscle-Ups

METCON B:
5 Rounds:
250m Row
50 Double-unders
*Rest one minute. All out. All rounds.

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