Wednesday 7/20/2016

A.  Strength

Overhead Squat 

Max Effort @80% 

B.  Olympic Lifting

Posted in gym.  

C.  Metcon

12-9-6

Hang Snatch 115/75

OHS

Burpee Over Bar

D.  Gymnastics

EMOMx10 

1 MU + 6 Ring Dips + 1 MU

Ring L Sits 

4x :30

E.  Running

1x1000m

2x800m

3x400m

*Equal work to rest. Try to maintain 85-90% of mile pace.