Monday 6/27/2016

A.  Strength

Front Squat 

5x5@75% 

Strict Press 

5x5@75% 

B.  Olympic Lifting

Snatch 

3@88-93% 

3x2@80% 

Snatch Pull 

5@110% 

C.  Metcon

AMRAP 3

3 Burpee over bar

3 Thrusters 95/65

6 Burpee over bar

6 Thrusters

9 Burpee over bar

9 Thrusters

* If round is completed in under 3 minutes athlete is given another 3 minutes to complete same format. If 3 total rounds are completed in under 9 minutes score is time finished.  

D.  Running

5x600m

*1 min rest between rounds  

E.  Gymnastics

Muscle Ups 

2x80%  of ME set

Complete 50 Kipping ring dips in as few sets as possible. 

F.  Accessory Work

4x8 Single arm DB Press

4x8 Good Mornings

4x15 Weighted Sit-ups