Tuesday 122215

WOD:

BBGYMNASTICS:
1) 10-12 minutes to establish a max 2-Position Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) 5 minute EMOM – 1 – 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.

STRENGTH:
Deadlift – 5×1
-This is NOT a 1RM effort. You may go heavier but stay within 10-15# of your max. No fails. Rest 2 minutes between sets

METCON A:
12 minute AMRAP of:
100 Double-Unders
20 Toes to Bar
20 Power Clean & Push Jerks (105/75)
75 Double-Unders
20 Toes to Bar
15 Power Clean & Push Jerks (155/105)
50 Double-Unders
20 Toes to Bar
10 Power Clean & Push Jerks (205/135)
*Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.

INTERVAL WORK:
4 Rounds
6 Power Snatch (165/100)
6 Burpee Chest to Bars
*Rest 1:30 minutes

ENDURANCE:
Row Sprints
8 min EMOM of:
125M Row
*All out, but don’t let your form fall apart.

GYMNASTICS WORK:
3X5 Strict + ME UB Kipping Deficit HSPU 6/4″
*Rest 2 min between sets

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