Monday 011116

IMG_0793
Johnny G. pushing himself passed his comfort level with some RX weight.

BB WORK:
1) 14 minutes to establish a 3-Position Snatch (Mid-Hang – half way down the thigh… Hang – just above the knee… Low Hang – 2″ from the floor).
2) 6 min EMOM of: 1 3-Position Snatch @ 80% of max from #1.

STRENGTH:
1) Bench Press – 5×10 @65%
2) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible)
*begin at heaviest load from 160104 and try to go up each set with continuous stride (no stopping to gather feet), rest as needed

METCON A:
12 min AMRAP of:
40 Double-unders
25 Wallballs (20/14)
10 Deadlifts (225/135)

INTERVAL WORK:
4 Rounds
7 Squat Snatch (135/95)
7 Muscle ups
*Rest 1 minute

ENDURANCE WORK:
15 min AMRAP of:
12 Burpee Box Jumps (24/20)
250m Row

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