10.16.17

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 2:00 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

BB CYCLING:

Every 45 seconds, for 18 minutes

8 sets of each

Snatch Balance x 1 rep

Hang Snatch x 1 rep

Snatch x 1 rep

Perform all movements at 75-80%

of your 1-RM Snatch.

Strength:

1)B Squat5 Attempts @ 3RM

2)Reverse Hyper3x20

WOD:

Five rounds for time of:

Run 150 meters

7 Chest to bar pull-ups

7 Front squat (135/95)

7 Handstand push-ups