7.16.16

BB CYCLING

1) 15 minutes to establish a

1RM Snatch.

2) 15 minutes to establish a

1RM Clean & Jerk.

Strength:

Speed bench 50% 9 x 3

METCON:

Station 1 -- 30 sec max reps double DB thrusters.

30 sec rest.

Station 2 -- 30 sec max reps box jumps.

30 sec rest.

Station 3 -- 30 sec max reps burpees.

30 sec rest.

Station 4 -- 30 sec max cals rower.

30 sec rest.

4 rounds for combined reps and cals.

GST:

5 Rounds

6 Kipping Pullups

4 C2B Pull Ups

2 Bar Muscle Ups