10.21.17

Gymnastic Skills and Drills:

1) Accumulate 1:00 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

Every 2 min, for 18 minutes:

Clean and Jerk x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

 

Strength:

1)GH Raise3x15

 

WOD:

Ten rounds for load and time of:

1 Clean and Jerk

5 Pull-ups

10 Push-ups

15 Squats