Friday 4/8/2016

A.  Strength

Back Squat 

7x1@78-82% 

Bench Press 

7x1@78-82% 

B.  Olympic Lifting

Below Knee Snatch + Above Knee Snatch + 3 OHS 

Work to a max.  

C.  Metcon

4 rounds

10 KB Snatch L 53/35

10 KB Front Rack Lunge L

100m Suitcase carry L

* Switch arms every round.  

D.  Gymnastics

a.  3 x :20 pistol hold(each leg) 

b.  3x10 weighted pistols

E.  Agility Work

a.  Work to a max height seated box jump.  

b.  3x10 Box jump overs

* must clear the box, feet cannot touch the box

F.  Accessory Work

5 rounds

10 DB Bench Press

15 Skull Crushers

20 Weighted GHDSU