Monday 8/31/2015

A.  Strength

Back Squat 

5x5@73% 

B.  Olympic Lifting

Power Snatch 

Work up and hit 2 heavy singles.  

EMOMx10 

3 TnG Power snatch @65-70% of 🔝 

C.  Metcon

5 min AMRAP 

6-9-12-15-18-21... 

Pull-ups 

Thrusters 115/80 

 @ 5 min Mark 

3 min ME Double Unders 

D.  Gymnastics

4x 70% of ME set of Muscle Ups 

E.  Rowing

For time: 

500m-400m-300m- 200m-100m

*Rest two minutes between rounds.  

F.  Accessory Work

CFHQ 8/30 

45-30-15 reps (or seconds) for time of:

GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)