06/09/14

A) EMOM 20
Odd: 2-3x clean & jerk, add weight when needed
Even: 7-10x pull ups

B) 5RFT
400m run
15 thrusters

image

Oly
Snatch – 2×3 @ 75% , 3×2 @ 75%
Snatch Pull – 5×3 @ 95% (of snatch)
Pause Back Squat – 5×4 @ 70%

Gymnasty
10 Rounds Alternating

1 Round Cindy
* 5 Pull-ups
* 10 Push-ups
* 15 AirSquats

1 Round Mary
* 5 HeSPU
* 10 ALT Pistols
* 15 Pull-ups

Total= 5 rounds of each




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