Monday 5/02/16

BB WORK:
1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90% – rest as needed
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@90%, 1X3@85% – rest as needed

STRENGTH:
1a) 5X3 UB Weighted Strict Pull-ups – AHAP – rest as needed
1b) 5X3 Push Press – heavier than last week – rest as needed

METCON A:
For time:
20 Burpee Box Jump Overs 24/20″
30 Throwing Med Ball Situps
40 DB Snatches (alternating) 55/35#
50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 50/35#

METCON B:
10 rounds for time of:
1 Legless Rope Climb 14′
200′ Sprint (100′ down – 100′ back)

METCON C:
30-15-5
Push Ups
Hang Power Cleans 135/95

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