Friday 4/15/16

BB WORK:
1) Hang Snatch (just above knee): work to a 3rm (drop each rep and reset quickly)
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: work to a 1rm for Complex

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

METCON A:
20 min AMRAP:
300m Row
10 S2O 135/85
60 Double Unders
10 Squat Cleans 135/85

METCON B:
5 rounds of:
:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 AD for Calories
:20 Rest
:40 TTB
:20 Rest

GYMNASTICS:
Muscle-Ups
Pick a number between 3-8 reps that you can hit consistently on the minute for 10:00.
You will be adding 1 rep each week, so keep that in the back of your mind.
Do NOT overshoot your ability and fail.

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