Tuesday 081616

Warm Up
3 Rounds
10 RDLs
10 GHD SIt Ups
AMRAP 4 minutes
10 Assault Bike calories
10 Kipping HSPU

Deadlift
Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Try and use the same weight as last week that you used for 3.
Warm up Sets: 2 x 4 light, 2 x 3 moderate, 2 x 2 heavier. Get it.

Pause Power Position Squat Snatch
7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep. Deliberate PAUSE at hang.

Run
6 Rounds
Run 400m
Rest 2 minutes

Pick 1...What do you need more work on?
Metcon
3 Rounds
100 Double Unders
50 Kettlebell Swings (53/35)

Gymnastics
EMOM 12 minutes
2 Weighted strict pull-ups AHAP