Monday 9/12/2016

A.  Strength

Back Squat 

5x3@84% 

B.  Olympic Lifting

Posted on www.hypeweightlifting.com

C.  Metcon  

9 Burpess

27 Double Unders

9 Bar Muscle Ups

15 Burpees

45 Double Unders

15 C2B

21 Burpees

63 Double Unders

21 Pull-ups

D.  Gymnastics Conditioning

AMRAP 6

1 DB Snatch 70/55

1 Muscle Up

2 DB Snatch

2 Muscle up

3

3

......... 

E.  Midline Conditioning

3 rounds

20 GHDSU

20 Back Ext

20 Sit-ups

*No rest between sets. 3 min rest between rounds.  

F.  Accessory Work

4x10 Lat Pull Downs  

4x10 DB Strict Press