Tuesday May 2nd, 2017

Warm-up

1) 250m Run
      Jump Rope Complex (attempt unbroken)
        20 Single Unders
        20 Running Single Unders (high knees)
        20 Running Single Unders (butt kicks)
        20 Double Unders
     10 Hand to Hand Bar Hangs

2) 4 x :20/:10
       Plank
       Bodyweight Good Mornings

3) Snatch Warmup
       Muscle Snatch
       BTN Press
       Over Head Squat
     -----
       Power Snatch From Hips
       Power Snatch From Hip + OHS
       Snatch From Hip
     -----
       Snatch From Knees
       Snatch From Shins

WOD

FUN: Metcon (Time)

3 Rounds for Time
   40 Running Singles
   35 Abmat Situps
   30 Hand to Hand Russian Swings (44/26)

FIT: Metcon (Time)

3 Rounds for Time
   35 Double Unders
   50 Abmat Situps
   50 Hand to Hand Russian Swings (44/26)

COMP: Metcon (Time)

3 Rounds for Time
   50 Double Unders
   50 Abmat Situps
   50 Hand to Hand Russian Swings (53/35)

Weightlifting

Snatch (OTM x 20, All reps between 70-80%)

Gymnastics Track

GYM: Metcon (AMRAP - Reps)

Spend 10 minutes working on Triple Unders

Conditioning Track

CNDA: Metcon (Time)

5 Rounds for Time
   100m Sled Sprint (#50/#35)
   5 Bar Muscle Ups
    Rest 1 minute

CNDB: 2k Row (Time)

Max Effort 2k Row

Brute Track

BRUT1: Deadlift (5 x 8 EOM)

Superset with Push Jerk. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 8rm

BRUT2: Push Jerk (5 x 8 EOM)

Superset with Deadlift. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 8rm