Friday 010816

BBGYMNASTICS:
Squat Clean – 7×1 – 2 position Squat Clean (Full Clean From High Hang right into full Clean from low hang)

STRENGTH:
Deadlift – 1X8@80%, 1X5@85%, 2X3@90%

METCON A:
12 min AMRAP of:
1 Front Squat (155/105)
1 Bar facing burpee
2 Front Squats (155/105)
2 Bar facing burpees
3 Front Squat (155/105)
3 Bar facing burpee
and so on…

INTERVAL WORK:
16 min EMOM:
Even: 250m Row
Odd: 5 Squat Snatch (135/95)
*This will be a fight to get off the rower and started on Snatches by the next minute. Work hard!

ACCESSORY WORK:
50 Alternating weighted pistols for time (53/35 kb) W/ 5 strict pull ups Every 10 reps
*For time means keep a good pace but remember it’s accessory work and you’re not improving a movement by executing it poorly.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s