Monday 9/14/2015

 *Volume over the next two weeks will be higher than normal in preparation for Crush Games. If you are not participating in Crush Games, please scale as needed!* 

A.  Strength

Back Squat  

5x3@83-84%

B.  Olympic Lifting

Power Snatch 

Work to a heavy single  

EMOMx10 

3 TnG Power Snatch @75% of 🔝 

C.  Metcon

8 min AMRAP 

30 Pull-ups  

100m Run 

20 C2B 

100m Run 

10 Bar MU 

100m Run 

D.  Gymnastics

2x90% of ME set of Muscle Ups 

E.  Rowing/Conditioning  

2000m Row  For Time

*At the top of every minute complete 1 box jump 24/20 ascending by minute. Ex) min1 -1 jump, min2 - 2 jumps.....

F.  Accessory Work  

50 GHDSU 

50 Good Mornings 

25 Strict T2B