Tuesday - 11/07/17

A.) Front Squat

- Heavy set of 2

B.) EMOM 8

3 box jump overs

8 toes 2 bar

ME wall balls  

score = total wall balls over 8 mins

RX = 30/24” box, 30/20lbs wall ball  

scaled = 24/20” box, 5 toes 2 bar, 20/14lbs ball

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C.) snatch deadlift

- heavy set of 2

D.) Strength accessory

Snatch grip hi blocks (mid thigh Barbell height) HI PULLS

5x5 @ 70% of make

3 rounds

10 weighted jump squats

10 one legged RDL

E.) accessory

3 x 10 weighted back extension

3 x 20 DB split squats @ light (R+L)

75 weighted sit-ups 

Accessory -4 rounds

ME L-Hang flutter kicks

5 ME broad jumps

- rest as needed

F.) gymnastics + conditioning

4 rounds

15 weighted GHD 35/25

40’ HS walk ( 20’ our, 20’ back. a turn around must occur on hands. Last 4’ and first 4’ must be completed unbroken on the turn)

25 cal AD

* 2:00 rest