Monday 6/13/16

BB WORK:
Low Hang Squat Clean 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:
1) 5X5 – Strict Pull-ups (not UB) – rest 90 sec.
2) 5X2 – Split Jerk from rack: 5×2@80% of 2rm – rest 90 sec.

METCON A:
For time:
10 Power Cleans 155/105#
1 HSPU
9 Power Cleans 155/105#
2 HSPU
8 Power Cleans 155/105#
3 HSPU
7 Power Cleans 155/105#
4 HSPU
6 Power Cleans 155/105#
5 HSPU
5 Power Cleans 155/105#
6 HSPU
4 Power Cleans 155/105#
7 HSPU
3 Power Cleans 155/105#
8 HSPU
2 Power Cleans 155/105#
9 HSPU
1 Power Cleans 155/105#
10 HSPU

METCON B:
21-15-9
Hang Squat Snatch 95/65
Box Jumps 24/20″

GYMNASTICS WORK:
AMRAP 5 Minutes
ME Unbroken sets of 4 muscle-ups
*if you break/fail a set of 4. start set over. If you continue to fail your set change your sets to 2 or 3 reps.

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