Monday 6/8/2015

Amanda Basalyga, Phil Arcay, Matt Thomas and Jill Willis

A.  Strength  

Back Squat 5x1@90% of 1 RM

Bench Press 5x1@90% of 1 RM

B.  Olympic Lifting  

Snatch 2x1@ 92%, 3x2@83% 

Snatch pull 5x1@ 113% 

C.  Metcon 

3 rounds

1 min AMRAP

100m sprint

ME OH lunge 45/35

1 min REST

1 min AMRAP

100m sprint

ME Russian Twists 45/35

D.  Gymnastics  

Climb the ladder  (10-15 min)

Strict MU + Kipping MU + Ring Dip

1+1+1, 1+2+2, 1+3+3, 1+4+4........ 

E.  Endurance  

2000m row @80% 

4 min rest

1000m row @90% 

2 min rest

500m row @100%