BBGYMNASTICS:
5×1 – Clean + 2 Front Squats + 1 Jerk @80% of 1RM Snatch
STRENGTH:
1a) 3×3 – Snatch Grip Deadlift
1b) 3×3 – Snatch Balance (complete however) – AHAP
METCON:
14 minute AMRAP:
2 Rope Climbs (no legs, all arms!)
8 Overhead Squats (135/95)
16 Box Jump Overs
BBGYMNASTICS:
5×1 – 3 Position Clean (Floor, Hang, Hip) @ 80%
STRENGTH:
5×1 – Push Press + Push Jerk + Split Jerk – AHAP
MET-CON:
3 Rounds of:
20 Lateral Over the Bar Burpees
30 Wall balls (25/20)
10 Sumo Deadlift High Pulls (95/65)
ENDURANCE:
1000M Row
Rest 3 minutes
700M Row
Rest 2 minutes
500M Row
Rest 1 minute
250M Row
y. For the better part of the week I’ve been in “the lab” with most of the athletes I personally work with, and we have one day before the “NLI Classic”. This weekend I’ll be at the OC Market Place, coaching Andrew & Anthony Ramirez & the boys… Tryston, Nehemiah, Misael and Ismael. It’s gonna be awesome! Come out and support if you get a chance. See you there.
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