Monday 150622

Front Squat 5x2

For time:
21 Thrusters, 95#
7 Muscle Ups
18 Thrusters, 95#
6 Muscle Ups
15 Thrusters, 95#
5 Muscle ups
12 Thrusters, 95#
4 Muscle Ups

Competition:
A. Five sets of:
1 1/4 Front Squat 2 reps
Rest 2 minutes
Build over the course of the five sets.
B. Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D. Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups
OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400
Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.