Friday 4/15/2016

A.  Strength

Back Squat 

7x1@82-84% 

Bench Press 

7x1@82-84% 

B.  Olympic Lifting

Below Knee Clean + Above Knee Clean + Push Jerk + Hi Hang Clean + Split Jerk 

Work to max.  

C.  Metcon

AMRAP 9

3 Muscle Ups

9 Hang Cleans 135/95

18 Wall Balls 20/14

D.  Gymnastics

a.  10 min Strict MU work

b.  EMOMx7

*1-3 strict MU

E.  Accessory Work

5 rounds

10 DB Bench Press

20 GHDSU