Tuesday 4/12/16

BB WORK:
1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop)
2) Snatch Balance: Work to a 3rm

STRENGTH:
1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed
2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

METCON A:
10 min AMRAP:
10 Box Jumps (24/20″)
10 HSPU
10 Deadlifts (185/115)

METCON B:
10 Muscle-Ups
15 Hang Clean to Thrusters (135/95)
100′ Shuttle Run (50′ down/50′ back)
20 Wall Balls
10 Hang Clean to Thrusters (135/95)
100′ Shuttle Run (50′ down/50′ back)
15 Wall Balls
5 Hang Clean to Thrusters (135/95)
100′ Shuttle Run (50′ down/50′ back)
10 Wall Balls
10 Muscle-Ups

GYMNASTICS WORK:
EMOM for 10 Minutes:
Chest to Bar Pull ups
Pick a number between 5-10 reps that you can hit consistently on the minute for 10:00. Do NOT overshoot your ability and fail to hold the same number for all ten sets. Just like yesterday.

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