12.18.2017

Monday

Gymnastic Skills and Drills:

4 ME Sets

Bar MU

Rest 1min

BB CYCLING:

1 Snatch Pull + Snatch

rest 90 sec

Pull to Top of Knee. 8 RoundsClimbing

Strength:

Back Squat 9x1

90% or higher

Reverse Hyper3x15

WOD:

"Fran"

21-15-9 reps of:

95 pound Thruster

Pull-ups