Wednesday 5/4/16

BB WORK:
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – rest as needed
2) BTN Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% – rest as needed

STRENGTH:
1a) Bent Over Rows: 5X5 – AHAP
1b) Push Press: 5×3@90% of Monday’s 3rm – rest 60-90 sec

METCON A:
12 minute AMRAP of:
50 BB Front Rack Alt. Lunges (95/65)
25 Toes to Bar
50 Power Snatches (95/65)
25 V-Ups

INTERVAL WORK:
10 Rounds of:
5 Thrusters (135/95)
100m Run
Rest :30

GYMNASTICS:
5 Rounds:
8 Hang Power Cleans 135/95
then
Muscle-Ups
Rest :60
Try to hit the number you picked previously. If that went well last week, try adding on rep per set. If this is your first time trying this, pick an amount of muscle-ups you can hit each set unbroken.

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