Tuesday 5-24/2016

A.  Strength

Bench Press 

3x1@95% 

3x5@70% 

Strict Press 

Heavy set of 5

B.  Olympic Lifting

Halt at knee clean + Power clean + power jerk 

(1+1+1)x4@75% 

Clean 

3x2@85% 

C.  Metcon

0:00-10:00

Clean + Hang clean + Front squat + Jerk

10:00-12:00

Max effort box jumps 30/24

D. Conditioning

EMOMx10 

O: 10 cals Assault bike

E:   50 Double Unders

E.  Gymnastics

Death by Strict HSPU 

F.  Accessory Work

4x8 Barbell Row

4x8 Snatch Grip Press

4x8 Single arm DB press