080415

Warmup

3x10 light-medium weight Good Mornings

3 rounds

.5 mi assault airbike (200 singles)

15 boxjump overs (24/20)

15 pushups

Strength:

workup to a heavy Triple

*warmup sets are very important. Start light, work your way up

(re-set after each rep, NOT a TNG)

Olympic:

6x3 70-80% pause power position Snatch

Metcon:

12 min AMRAP:

6 muscle-ups

12 Fronts squats (135/95)

18 burpees

Optional- Conditioning:

4 rounds

800m run

rest 3 min