Tuesday 10/4/2016

A.  Strength

Bench Press 

1 Rep Max

B.  Barbell Conditioning

EMOMx10 

3 TnG Power Snatches  

C.  Metcon

J.t. 

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

D.  Conditioning

30-20-10

S2OH 95/65

Hang Cleans 95/65

*3 Rope climbs after each round.  

E.  Running

4x400m

*:90 rest between rounds.  

F.  Accessory Work

3x10 Upright KB Press

3x20 Tricept pull down

3x10 Bent over DB shoulder flys