Tuesday 7/21/2015

Rob Thomas, Andy O'Neill, Ben Rosen

A.  Metcon 

AV Test - 100 HSPU

B.  Olympic Lifting 

Power Clean n Jerk

2x2@70%, 2x1@80%, 2x2@70% 

Clean Pull - 3x1@90% 

C.  Strength 

Strict Press - 7 Rep Max

BTN Snatch Grip Press - 5x5

3 rounds

10 DB Press

10 KB Snatch

10 SDLHP

10 Dynamic Push up

D.  Gymnastics  

10 min to work on Legless rope climbs

*complete 5 to 10 reps

E.  Metcon 

50 Sit ups

10 Rope Climbs

50 Sit ups

F.  Swim 

800m *athletes choice