Monday 1/11/2015

A.  Strength

OHS 

1 Rep Max

Front Squat 

5x5@72-75% 

B.  Olympic Lifting

Snatch

1x1@90-92% 

1x2@86-88% 

1x3@82-85% 

C.  Metcon

5 min cap

21 Cal Row

15 Power Snatch 105/75

9 Bar Facing Burpees

15 Thrusters 105/75

21 Cal Row

3 min REST 

50 T2B

D.  Conditioning  

40 Pistols

30 GHDSU

20 OHS 175/125

30 GHDSU

40 Pistols

E.  Gymnastics  

Take 15 minutes to work on HS walking.