Tuesday 8/4/2015

A.  Strength 

Push Press  - 5 rep max

BTN Snatch Grip Press - 5x5

B.  Olympic Lifting 

Power Clean + Power Jerk  - 2x2@75%, 1x2@80%, 1@83%, 1@85%, 2x1@80%, 2x1@75%

C.  Metcon 

Open Workout 13.5 

Complete as many rounds and reps as possible in 4 minutes of:

100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

D.  Metcon 

1000m Row 

25 HSPU 

25 GHDSU

50 OH Lunges 95/65

25 GHDSU

25 HSPU

 E.  Accessory Work 

3 rounds 

10 DB Press 

10 DB Row 

10 Box Dips 

10 Diamond Push Ups