Wednesday 4/20/16

BB WORK:
1) Clean from Blocks (power position): work to a HEAVY 3 reps (drop each rep)
2) BTN Jerk (off blocks): work to a HEAVY 3 reps (drop all reps)

STRENGTH/ACCESSORIES:
1a) Bent Over Rows – 5X5 – AHAP – rest 60-90 sec.
1b) Push Press – 5×4 – AHAP – rest 60-90 sec.

METCON A:
3 rounds for time of:
Run 400m
50 Double-Unders
25 Thrusters 45/35#

METCON B:
For Time:
30-20-10
Calories on the Rower
Toes to Bar
Power Cleans 95/65#

GYMNASTICS:
5 Rounds:
10 cal on Assault Air Bike
then
Muscle-Ups
Rest 1 min. between rounds
The goal is to hit the number you hit last week, if it went well add 1 rep per round.

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