10.6.17

Gymnastic Skills and Drills:

1) 3XME (timed) Plank Hold

(absolutely rigid with no sag)

– rest 90 sec.

 

BB CYCLING:

1) Power Snatch: 4X5 – work to a

5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 –

work to a 5RM, rest as needed

 

Strength:

1)F SquatEvery 1:30 for 7rds

2 Reps @ 80%

2) Reverse Hyper3X20

 

Metcon:

21-15 and 9 rep rounds of:

Left-arm Dumbell snatch (53/35)

Right-arm Dumbell snatch (53/35)

Chest to Bar Pull-ups