Wednesday 7/13/16

BB:
1) 5×3 – Clean from blocks (just above knee)
2) 5×3 – BTN Jerk from blocks (drop every rep)

STRENGTH/SKILL:
1a) 4X3 Bench Press – work up to a 3 rep set, rest 90 sec.
1b) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

METCON A:
10 T2B
30 Box Jumps (24″/20″)
30 Push ups
20 Box Jumps (24″/20″)
20 Push ups
10 T2B
20 Box Jumps (24″/20″)
20 Push ups
30 Box Jumps (24″/20″)
30 Push ups
10 T2B

METCON B:
15-12-9-6-3
Deadlift 275/185lbs
Assault Bike Calories

INTERVAL:
30 ALT DB Snatch 55#/35# (15L/15R)
30 OH Walking Lunges (95/65)
*Rest 2 minutes
20 ALT DB Snatch 55#/35#(10L/10R)
20 Front Rack Walking Lunges (95/65)
*Rest 1 minutes
10 ALT DB Snatch 55#/35#(5L/5R)
10 Back Rack Walking Lunges (95/65)
*Rest 30 seconds
ME ALT DB Snatch 55#/35# (in 1 set)

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