Monday 4/18

A.  Strength

Back Squat 

5x5@70% 

B.  Olympic Lifting

Snatch 

7x2@74% 

C.  Metcon

AMRAP 9

6 Burpee Over Bar

9 SDLHP 95/65

12 Wall Balls

D.  Gymnastics

6 rounds

False grip pull-up + Strict muscle up + 3 Strict dips + Muscle up + 4 Kipping dips  

E.  Running

2x1000m @95% effort

* 4 min Rest  

F.  Strength Conditioning

EMOMx 12

E:  4 Hang Cleans 185/125

O:  6 Strict Pull-ups