Tuesday 4/19/16

SO. MANY. ACTIVITIES.

BB WORK:
1) Mid-hang Snatch – 4×3 – work to a heavy 3 reps – rest as needed.
2) Snatch Balance – 4×3 – work to a heavy 3 reps – rest as needed.

STRENGTH:
1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed

GYMNASTICS:
Every 2:00 for 12:00
6 Deadlifts at 50% of 1RM
then
Hit the amount of CTB pull-ups you picked last week.
*If last week went smoothly, add one rep per round

METCON A:
3 rounds of:
1:00 ME Bar Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KB Swings 70/44
1:00 Rest
*Shuttle Run is for max accumulated distance in 1:00. The 50′ denotes the length to run before turning around. For example: run down 50′, turn around, run back 50′ – distance is total feet in 1:00.

METCON B:
For Time:
50 Pull-Ups
40 Burpees
30 Box Jumps 24/20
20 AB Calories

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