10.13.17

Gymnastic Skills and Drills:

1) 3XME (timed) Plank Hold

(absolutely rigid with no sag)

– rest 90 sec.

BB CYCLING:

Every 90 seconds, for 15 minutes:

Snatch x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

Strength:

1)F Squat 10min EMOM

2 reps @ 75%

2) Reverse Hyper3X20

Metcon:

Four rounds for time of:

Row 500 meters

Rest 3:00 min

between rounds