Monday 122815

E-mail your photos and videos to coach@irongriptrainingsystem.com. We want to hear from/see you guys.

BBGYMNASTICS:
1) 12 min to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 6 min – 2 Snatches from blocks (at power position) @ 85% of max double from #1.

STRENGTH:
BACK SQUAT – 15 min to establish a 1RM

METCON A:
AMRAP in 12 Minutes:
12 Overhead Squat (135/95)
15 HSPU (no standards)
100 Double-Unders

METCON B:
3 Rounds
5 Clean and Jerk (185/120)
5 Bar Muscle-ups
300m Row

ENDURANCE WORK:
30 Assault Bike Calories
30 Bar-Facing Burpees
*Rest 1:00
20 Assault Bike Calories
20 Bar-Facing Burpees
*Rest 30 sec
10 Assault Bike Calories
10 Bar-Facing Burpees
ME UB Ring Muscle-Ups

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