Wednesday 8/17/2016

A.  Strength

Bench Press 

5x7@70% 

Pause Front Squat 

Heavy set of 7

B.  Metcon

15 Snatch

12 OHS

9 Box Jump Over

15 OHS

12 Box Jump Over

9 Snatch

15 Box Jump Over

12 Snatch

9 OHS

RX+: 155/105, 30/24
RX: 135/95, 30/24

C.  Gymnastics

EMOMx10 

:10 Dead Hang + 8 Unbroken T2B

D.  Conditioning

4 rounds

100m yoke carry 365/285

100m farmer/OH carry(switch arms at 50m)

25 push-ups  

E.  Accessory Work

3 rounds

1 min DL hold 135/95

1 min FR hold 135/95

1 min OH hold 135/95

3 min REST