Monday 4/25/16

BB WORK:
1) Mid-hang Clean: 5X3 – AHAP – rest as needed
2) Jerk (off blocks): 5X3 – AHAP (drop all reps & reset quick) – rest as needed

STRENGTH:
1a) 4X5 Weighted Strict Pull-ups (not UB) – AHAP – rest as needed
1b) 4X4 Push Press – heavier than last week – rest as needed

METCON A:
3 rounds for time of:
50 KB Front Squats 53/35#
7 Muscle-Ups
10 Hang Power Cleans 185/115#

METCON B:
5 Rounds:
Row 500m
12 HSPU
6 Power Snatches 135/95#

GYMNASTICS WORK:
6 Rounds:
10 Alternating DB Power Snatches 50/35#
then
Toes to Bar (The goal is to hit the number you hit last week, if it went well add 1 rep per round.)
*Rest 1:00 minute

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