7.7.17 DELOAD WEEK

BB CYCLING:

Snatch from blocks (above knee):

5X2@80%

 

Metcon:

Part A. Three rounds for time of:

30 Push-ups, release hands from floor at the bottom

12' Wall climb

95 pound Overhead squat, 21 reps

12' Wall climb

Seven minute time cap.

Rest 30 seconds.

 

Part B. Three rounds for time of:

30 Toes to bar

95 pound Ground to overhead, 21 reps

Seven minute time cap.

Rest 30 seconds.

 

Part C. Three rounds for time of:

6 foot Wall jumps with burpee, 5 reps

20 ft Rope Climb, 3 ascents

Twelve minute time cap.