Wednesday 123015

Keep in mind the extra piece doesn’t always belong at the end. Slide it in where it makes sense. E-mail your photos and videos to coach@irongriptrainingsystem.com.

BBGYMNASTICS:
Snatch – 5×3 @80-90% Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00)
*Drop and reset each rep. Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

STRENGTH:
Shoulder Press – 15 min to establish a 1RM

METCON A:
3 rounds of:
10 Front Squats 205/135# (no racks)
50 Double-Unders
15 KB Swings (70/44)

INTERVAL WORK:
15 min AMRAP:
15 Double DB Clean and Jerk (55/35) (low hang to the top of the knee)
25 Assault Bike Calories
*Rest 1:30 Seconds

ENDURANCE WORK:
6 Rounds
6x30m touch and go sprint (180m per round)
*Rest 1:30 between efforts

ACCESSORIES:
6 min EMOM:
3 strict HSPU + 3 pull ups

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