Tuesday 4/26/16

BB WORK:
1) Muscle Snatch – 5×3 – work to a heavy 3 rep
2) Mid-hang Snatch – 5×3 – AHAP

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

METCON A:
14 minute AMRAP of:
20 KB Swings 53/35#
20 DB (two dumbells) Ground to Overhead 55/35#
20 DB Burpee 20″ Box Overs 55/35#
50′ HS Walk

GYMNASTICS:
Every 2:00 for 10:00
9 Thrusters 95/65#
then
CTB Pull-ups
If last week week went smoothly, add one rep per round.

METCON B:
5 Rounds of:
200m Run
3 Rope Climbs
9 Front Squats 165/105

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