Wednesday 9/16/2015

A.  Strength

  Front Squat 

1-1-1-1-1 *3 second Pause

Snatch Deadlift 

5x1@120%+ 

B.  Olympic Lifting

Snatch Balance + OHS 

Work up to a max  

C.  Metcon  

12-10-8-6-4-2 

Ring Dips 

Deadlifts 245/165 

D.  Conditioning  

2 min ME Double Unders 

2 min REST 

2 min ME Wall Balls 20/14 

2 min RESt 

6 min AMRAP 

25 Double Unders 

10 Wall Balls 20/14 

E.  Accessory Work  

4 rounds 

10 snatch grip press

15 Dynamic Push ups

20 Skull Crushers