Friday 7/1/16

BB WORK:
Snatch from blocks (above knee) – 4X2 – AHAP

STRENGTH:
1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Bent Over Row: 5X5 – heaviest possible, rest 90 sec.

METCON A:
Every two minutes for twenty minutes (10 rounds):
6 Burpees to target
3 Cleans 225/135lbs (any style)
Row 100m

METCON B:
6 Rounds:
Assault Bike .5 Miles
then 30 seconds of freestanding handstand holds
*Rest 1 Minute

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