Monday 1/25/2016

A.  Strength

Front Squat 

5x3@82-85% 

Bench Press 

5x3@82-85% 

B.  Olympic Lifting

Snatch 

Work to a heavy single(3 misses allowed) .

EMOMx5 

2 Power Snatch.  

*Athlete chooses weight.  

C.  Metcon

8 min AMRAP

10 Deadlifts 135/95

10 Bar Facing Burpees

15 Deadlifts 185/125

10 BFB

20 Deadlifts 225/155

10 BFB

25 Deadlifts 275/185

10 BFB

ME Deadlifts 315/225

D.  Conditioning

EMOMx10 

60 Double Unders

EMOMx12 

E:  15/12 Cal Assault Bike

O:  ME Set Strict HSPU

E.  Accessory Work

With an empty bar complete: 

50 Muscle Snatch from hip(no leg drive) 

50 Sotts press