10.9.17

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 30 seconds, for 15 minutes

(10 sets of each):

Drop Snatch x 1 rep

High Hang Snatch x 1 rep

Snatch x 1 rep

Perform all movements at 70-75%

of your 1-RM Snatch. Try to

increase the load a little bit.

 

Strength:

1) B Squat 3 Attempts @ 5RM

2) Reverse Hyper3X20

 

Metcon:

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Score is total reps.