4.11.17

Gymnastic Skills and Drills

1)Acumulate 75 sec min hang from rig

2)4x 30 sec hold in Face Down

Chinese Plank

https://youtu.be/Byb0bniTtkM

3)Tabata Arch Rocks

 

BB CYCLING

7X1 Clean from blocks (just above

knee) & Jerk – work to a max for

the day, rest 90 sec.

 

Strength:

1a) Bench Press

6x4 @ 65%

90 sec rest

1b)Good Morning

4x8 Heavy Across

90 sec rest

 

Metcon:

6min AMRAP

30 Power Snatch (95/65)

20 Power Snatch (135/95)

10 Power Snatch (175/125)