Tuesday 7/4/2016

A.  Strength

Front Squat 

5x5@77% 

Strict Press 

5x5@77% 

B.  Olympic Lifting

 Posted in Gym

C.  Metcon

21-15-9

Front Rack Lunge 115/75

Strict HSPU

D.  Gymnastics 

AV Test - Muscle Up Ladder

AMRAP 10

1-2-3-4-5....... 

* sets must be unbroken.  This is a re-test under competitors.  

E.  Conditioning

4 rounds

20 Cal Assault Bike

30 GHD Back Ext

40 Sit-ups  

F.  Accessory Metcon

AMRAP 10

10 DB Push Press

10 BTN Snatch Press

10 Standing Skull Crushers