Tuesday 122915

Andrew hustling Ring Muscle ups at the Reindeer Games in Del Mar Fairground. Nice job kid!!
Andrew hustling Ring Muscle ups at the Reindeer Games in Del Mar Fairground. Nice job kid!!

The order you see won’t be the same for everyone. If you struggle with back to back conditioning pieces, play with the order to maximize intensity. Keep in mind that any extra piece doesn’t always belong at the end. Slide it in where it makes sense… even if its the next day. E-mail your photos and videos to coach@irongriptrainingsystem.com. We want to hear from/see you guys.

BBGYMNASTICS:
1) 10 min. to establish a 2RM Clean from blocks (at power position) + 1 Jerk (after 2nd Clean).
2) 6 min EMOM – 2 Cleans from blocks (at power position) + 1 Jerk @ 80% of max double from #1.

STRENGTH:
Deadlift – 15 minutes to establish a 1RM

METCON A:
10 min AMRAP:
12 Dumbbell Thrusters 55/35
12 Toes to bar

INTERVAL WORK:
10 MIN EMOM:
Even: 20 Box Jumps (24/20″)
Odd: 3 Rope Climbs

ENDURANCE WORK:
2K ROW x2
*Rest 4 minutes

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