Monday 8/8/2016

A.  Strength

Back Squat 

5x7@66% 

B.  Olympic Lifting

Posted in Gym 

C.  Metcon

21 C2B

21 Burpee Over bar

6 Cleans 185/125

15 C2B

15 Burpee Over bar

4 Cleans

9 C2B

9 Burpee Over bar

2 Cleans

D.  Gymnastics

a.  8 rounds :

3 False grip ring pull-ups + Strict MU + 5 Strict Dips

b.  EMOMx10

12 Maltese Push-ups  

E.  Rowing

3000m @85-90% 

F.  Accessory Work

4x10 Single arm row

100 Russian Twists