Tuesday 5/3/2016

A.  Strength

Strict Press 

3x1@90-92% 

Bench Press  

5x3@80% 

B.  Olympic Lifting

Halt at knee + clean pull 

 + 

Halt at knee hi hang pull 

 + 

Above knee hang clean + Split jerk 

(1+1+1)x4@68% 

Clean 

3x2@80% 

C.  Metcon

40 Double Unders

9 Hang Cleans 135/95

40 Double Unders

8 Hang Cleans 155/105

40 Double Unders

7 Hang Cleans 185/125

40 Double Unders

6 Hang Cleans 205/135

40 Double Unders

5 Hang Cleans 225/145

D.  Gymnastics Conditioning 

50 Strict Ring Dips

3 min REST

50 Kipping Ring Dips

E.  Accessory Work

4x10 Single Arm DB press(each side) 

4x10 weighted sit-ups  

F.  Optional Conditioning

Assault Bike 

10 rounds

:30 on :30 off