Monday 5/2/2016

A.  Strength

Back Squat 

5x3@80% 

B.  Olympic Lifting

Halt at knee + Snatch Pull

 + 

Hang Halt at Knee + Hi Pull 

 + 

Above knee hang snatch 

(1+1+2)x5@67% 

Snatch 

3x2@80% 

C.  Metcon

AMRAP 8

20 Plate lunges 45/35

100m Run

10 Burpee to plate  

50m OH plate carry

D.  Gymnastics

Weighted Chin-Ups 

5x7@35%  

E.  Running

AV Time Trial 

@0:00

1 mile Run

@8:00

800m Run

@14:00

600m Run

@18:00

400m Run

@20:00

200m Run

* note your times for each distance.  

F.  Accessory Work

4x10 Good Mornings

4x10 Barbell Row

4x20 GHDSU