Friday 190614

Warm-Up:
Mobility

3 rounds

10/8 Cal Bike

10 OHS (increasing Weight)

Strength:
A) Overhead Squat; 4x3 at 2020 tempo
70-75% % for first 2 sets
75-80% for second 2 sets

B) Slow Snatch; 3sec. lift off to knee, then drive through the finish
1x2(6), 3x2 (70), 3x2 (75), 1x2(80)

MetCon:

3 sets

4 Front Squats @ 70% - from rack
rest :10
5 sprinted barbell facing burpees
rest :10
75 double unders AfAP
rest 2:30

then
2 sets 

3 Rounds
20/16 Calorie Bike
10 Toes to bar
10 Axle Bar Shoulder to Overhead (115/80lbs)

rest 3:00 between sets

Gymnastics.
A. Bottoms Up KB Overhead Walk x 50ft /side x 2 sets
B. Wall Facing Parallette HSPU Negative x 1 as slow as possible x 4-6 sets
C. Dumbbell Arm Bar x 5/side x 3 sets