Wednesday 4/13/16

BB WORK:
1) Hang Clean (just above the knee): work to a 3rm (drop each rep)
2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps)

STRENGTH:
1a) Bent Over Rows: 5×5 – work to a HEAVY 5 reps
1b) Push Press – 5×5@90% of Monday’s 5rm

METCON A:
30 Cals on Rower
15 Power Snatches 115/75
24 Cal on Rower
12 Power Snatches 115/75
18 Cals on Rower
9 Power Snatches 115/75

METCON B:
5 rounds for time of:
20 Pistols (alternating)
10 DB Power Snatches (alternating) 70/50
5 Burpee Box Jumps 30″/24″

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