Tuesday 010515

BBGYMNASTICS:
2 Mid-Hang Cleans + 1 Jerk – EMOM for 6 minutes @80-85%

STRENGTH:
Back Squat – 5X5 @85%

METCON A:
7 Rounds
1:00 ME Wall Balls (25/20 or 2′ higher target)
0:20 ME Power Cleans (115/75)
0:40 Rest

METCON B:
15 minute AMRAP:
12 OHS (135/95)
12 CTB Pull-ups
9 OHS (135/95)
9 CTB Pull-ups
6 OHS (135/95)
6 CTB Pull-ups
*Rest 1:30 Minutes after round of 6 reps. Begin back at 12 reps

ENDURANCE WORK:
Row Sprints
375mx4 EoMOM (every other minute on the minute)
*All out, but don’t let your form fall apart

GYMNASTICS/SKILL WORK:
4XME UB (see *note) Muscle-Ups with 3 second static hold above rings every rep (make sure this is 3 full seconds)
*Note: If you cannot perform at least 5 UB reps, then perform 6 reps anyhow (with 3 sec hold) every set.

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