Friday 4/8/16

BB WORK:
1) 8 minutes to establish a 3rm T&G Power Snatch.
2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

STRENGTH:
1) Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
20 min AMRAP of:
5 Burpee Box Jumps (24/20)
10 Front Rack Step Ups (95/65)***
15 Wall Balls
40 GHD Sit Ups
15 Wall Balls
10 Front Rack Step Ups
5 Burpee Box Jumps

METCON B:
50′ Sled Drag (heavy!)-then-
10 min AMRAP:
5 T&G Power Clean & Push Jerks @80% of max from BBW #2
25 Push-ups
5 Muscle-Ups
-then-
50′ Sled Drag (heavy!)

METCON C:
3 Rounds:
7 AB Calories
14 CTB Pull-Ups
7 Thrusters 115/75

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