Monday 11/7/2015

A.  Strength

Back Squat 

1 Rep Max

Bench Press

5x1@95% 

B.  Olympic Lifting

Snatch 

Work to a heavy single

Snatch Doubles  

8@70%

C.  Metcon

7 min cap 

 25-20-15-10-5 

Snatch 75/55 

 50-40-30-20-10 

D.  Gymnastics

2 x 80% of ME set of Muscle Ups 

E.  Conditioning  

 50-40-30-20-10 

Cal Row 

 50-40-30-20-10  

Push-ups 

F.  Core  

 50 Weighted sit-ups @ heavy