Monday 5/23/2016

A. Strength

Back Squat 

3x1@95% 

3x5@70% 

B.  Olympic Lifting  

Halt at knee snatch + Power snatch 

(1+1)x4@75% 

Snatch 

3x2@85% 

C.  Metcon

2 rounds

8 Burpee over bar

9 Hang cleans 135/95

10 Burpee over bar

11 Thrusters 135/95

D.  Gymnastics

Weighted Chin-ups  

5x1@50-60% 

Strict Chin-ups  

4xME

E.  Conditinng

4 rounds  

400m run

30 GHDSU  

F.  Accessory Work

4x8 Good Mornings

5x10 Weighted Box Jumps