1/18/2016

A.  Strength

Front Squat 

5x5@72-75%

Bench Press 

5x5@72-75% 

B.  Olympic Lifting

Snatch   + Hang Snatch @ knee

(1+1)x6@75-78% 

EMOMx10 

5 Power Snatch @ 60% 

* Focus on TnG cycling of a moderately heavy barbell.  

C.  Gymnastics

Weighted Pull-ups  

1 Rep Max

D.  Metcon

8 min AMRAP 

15 Pull-ups 

15 Push-ups  

15 Sit-ups  

10 Pull-ups  

10 Push-ups  

10 Sit-ups  

5 Pull-ups  

5 Push-ups  

5 Sit-ups  

*Pullups must be unbroken. 3 Burpee penalty if you break.  

2  min REST

1 min ME Burpees

E.  Conditioning

30 - 30 - 30

Cal Assault Bike

GHDSU

F.  Accessory Work

3x10 Barbell Row

3x1:00 Dead Hang on pull-up bar