Monday 7/18/2016

A.  Strength

Front Squat 

Max Effort @90% 

B.  Olympic Lifting

 Snatch

5x2@80%

Snatch pull

5x2@100%

Snatch RDL

3x7 @ 100% snatch

C.  Metcon

1 round of "Monte"

50 box step ups 20" with empty bar 45/35

15 clean and jerks 135/95

50 box step ups 20" with empty bar

10 snatches 135/95

D.  Gymnastics

EMOMx10 

7-12 C2B

E.  Assault Bike

3x50 cals

*Equal rest to work.  

F.  Accessory Work

3x25 GHDSU

3x10 Single leg KB RDL