10.7.17

Gymnastic Skills and Drills:

1) Accumulate 1:15 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

DEF Snatch grip DL (35#plate)

5x5

 

Metcon:

“Frank the Tank”

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees