Monday 2/1/2016

A.  Strength

Front Squat

5x1@92-95%

Bench Press

5x1@92-95%

B.  Olympic Lifting

EMOMx10

3 TnG Power Snatches

C.  Metcon

3 min AMRAP (0:00-3:00)

15 Deadlifts 185/125

15 Box Jumps 24/20

-------------------------

3 min REST / 1 ME Pull-up (3:00-6:00)

-------------------------

3 min AMRAP (6:00-9:00)

10 Deadlifts 225/155

10 Box Jumps 24/20

-------------------------

3 min REST / 1 ME Pull-up (9:00-12:00)

-------------------------

3 min AMRAP (12:00-15:00)

5 Deadlifts 275/185

5 Box Jumps 24/20

-------------------------

3 min / 1 ME Pull-up (15:00-17:00)

D.  Conditioning

Death by:

Assault Bike Cals 2/4/6......

E.  Accessory Strength

10 to 1

BW Bench Press

Strict Pull-ups

F.  Core

Complete 300 reps of any core movement/s of your choice.