Tuesday 5/03/16

BB WORK:
1) Muscle Snatch: work to a 3rm –
2) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90%

STRENGTH:
1) Back Squat: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest as needed
2) Front Squat: 1X5@70%, 1X4@80%, 1X3@85%, 1X3@90% – rest as needed

METCON A:
1:00 ME Handstand Walk cash-in
3 rounds for time of:
10 Clean & Jerks (anyhow) 155/95#
20 Lateral Burpees (later jump over bar)

METCON B:
AMRAP 7:00
5 Front Squats 155/105#
7 HSPU
9 Box Jumps 24″/20

GYMNASTICS:
10 Rounds:
Row 200m
then
CTB Pull-Ups
Rest 1 minute – If last week went smoothly, add one rep per round. If this is your first week pick a number you can hit UB for all 10 rounds. Make sure you row HARD. The goal of this piece is to practice your gymnastics under fatigue.

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