7.15.16

BB CYCLING

1) Hang Snatch (just above knee):

5 heavy singles, no misses

rest as needed

2) Hang Clean (just above knee):

5 heavy singles, no misses

rest as needed

3) Jerk from blocks (or rack):

5 heavy singles, no misses

rest as needed

Strength:

1a. Box squats 50% 8 x 2

90sec rest

1b .Back Extension 4 x 8

90sec rest

Do one back extension set

after every 2 backsquat sets

METCON:

175 heavy AF Russian swings.

For Time

25 push-ups for each drop.

GST:

Set 2 cones 15ft apart

Complete as many figure 8s as

possible in 5 min