Friday 5/13/2016

A.  Strength

Back Squat 

2x1@93% 

3x8@65% 

Bench Press 

2x1@93% 

3x8@65% 

B.  Metcon

40 Double Unders

20 T2B

40 Double Unders

20 Hang Squat Cleans 135/95

40 Double Unders

20 T2B

40 Double Unders  

C.  Gymnastics Conditioning  

EMOMx10 

3-6 Muscle Ups

D.  Speed Work

Ladder drill warmup 

10 sets of hurdle bounding

5 sets of zig zag sprints

E.  Rowing

4x500m

*2 min rest  between rounds. 

F.  Accessory Work

4x10 Good Mornings

4x10 Snatch Grip Press

4x20 Barbell side bends