Olympic Lifting:
-Push Press: 3x5 @ 75% (140#)
-Front Squat: 4x4 @ 80% (240#)
Gymnastics:
-4x10 Weighted GHD's @ 15#
-4 x (5 Ring Flys + 8 Ring Pushups)
-4 x 15sec Planche Leans
Metabolic Conditioning:
12:00 AMRAP
-10 Box Jumps @ 24"
-10 Power Cleans @ 165#
-10 1 Arm KB Snatch (left) @ 53#
-10 1 Arm KB Snatch (right)
2 Rounds + 10 box jumps + 10 PC + 8 1 Arm KB Snatch, left
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