Monday 4/4/2016

A.  Strength

Back Squat 

5x7@60% 

B.  Olympic Lifting

Above Knee Hang Snatch  

7x2@68% 

C.  Metcon

100m shuttle sprint x2

50 KB Swings 53/35

100m shuttle sprint x2

15 OH KB lunges L 53/35

30 HSPU

15 OH KB lunges R

2(7 T2B + 7 C2B) unbroken complex

D.  Gymnastics

6 sets of: 

Muscle up + 2 Strict Dips + 3 Kipping Dips + Muscle Up

E.  Running

6x400m

*90 seconds rest between efforts.  

F.  Accessory Work

5 rounds

20 GHDSU

10 Strict C2B