Monday 3/28/2016

A.  Strength

Back Squat 

5x9@50% 

B.  Olympic Lifting

Hi Hang Snatch 

7x2@65% 

C.  Metcon

Buy in: 12 Muscle ups

3 rounds

8 Snatch 115/75

8 Burpee Box Overs 30/24

8 Pistols

D.  Gymnastics

a.  3x7 False grip ring Pullups to sternum

*maintain a hollow body throughout.  

b.  5x50% of ME set

*rest as needed and focus on form.   

E.  Running

8x200m

* :45 rest between efforts.  

F.  Accessory Work

5 rounds

10 Barbell Rows

20 GHDSU