Friday 042916

BB WORK:
1) Snatch: 15 minutes to work to a 3rm (drop each rep and reset quickly) – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: work to a 1rm for Complex – rest as needed

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

METCON A:
For time:
50 Calorie Row
50 Box Jump Overs 24/20″
50 Deadlifts 180/120#
50 Wall Balls 20/14#
50 Ring Dips
50 Wall Balls 20/14#
50 Deadlifts 180/120#
50 Box Jump Overs 24/20″
50 Calorie Row
*21 minute time cap. You probably haven’t notice but I’ve programmed a Regional wod as today’s conditioning. I did this to get feedback from all of you. Please, even if you have never posted, post your time and thoughts on this one to comments. If you can think about it, try to note your time through each section and let me know where the worst parts are. Also, please try to stick as close as you can to the standards

METCON B:
20 minute AMRAP:
Run 400m
1 legless Rope Climb
5 Power Cleans 185/105

GYMNASTICS:
4 Rounds:
10 Overhead Squats AHAP
then
Handstand Push-Ups
Rest 2:00. Try to hit the number you picked previously. If that went well last week, try adding on rep across all sets. If this is your first time trying this, pick an amount of handstand push-ups you can hit each set unbroken.

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