Monday 6/06/16

BB WORK:
Low Hang Snatch 8×2 @80%
Use the heaviest weight you hit from the low hang for your percentages. Stay around 80% and work the skill of the lift, it isn’t meant to be super heavy. Work on both unbroken sets and dropping and resetting.

STRENGTH:
10 minutes to work to a 2rm Split Jerk (from rack), then 1×2@95%, 1×2@90%. Rest 1:30 between drop sets

METCON A:
Run 400m
7 Power Snatches 115/75#
7 OHS 115/75#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 115/75#
7 OHS 115/75#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 115/75#
7 OHS 115/75#
Run 400m

METCON B:
AMRAP 15 Minutes
10 Assault Bike Calories
10 Deadlifts 275/185#
15 Box Jump-Overs 24/20″

GYMNASTICS INTERVAL WORK:
5 Rounds
1 Minute Max Burpee Muscle-ups
Rest 1 Minute

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