Friday 7/8/16

BB WORK:
5×2 – Snatch from blocks (above knee) – AHAP

STRENGTH:
1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Bent Over Row: 5X5 – AHAP with good form – rest 90 sec.

METCON A:
8 minute AMRAP:
5 Power Clean & Push Jerks 185/115#
15 Cal Row

METCON B:
3 Rounds
10 Thrusters 145/95
50 Double-unders
15 Ring Dips

ENDURANCE:
EMOM for 15 Minutes
Max Effort Assault Bike 20 Seconds
Score is calories, but the real point is to murder yourself right from the beginning.

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