Monday 12/21/2015

A.  Strength

EOMOMx10 

Back Squat

7@63% 

Bench Press 

7-7-7-7-7

B.  Olympic Lifting

Snatch Doubles

2-2-2-2-2-2-2-2

*Work on a minute clock starting at 70% adding weight every 2 sets. 

C.  Metcon

5 rounds

5/3 Muscle Ups

10 DB Snatch 70/55

15 Box Jumps 30/24

D.  Gymnastics

5 Strict C2B + 3 Strict Pull-up x5 

E.  Conditioning

5 rounds

1 min ME Cal Row

1 min REST

*Goal is to reach 135/105 Cals after 5 rounds. For every cal that is not completed perform 5 burpees.  

F.  Midline Accessory

50 Weighted GHDSU 

50 Weighted Back Ext