4.14.17

Gymnastic Skills and Drills

1) Accumulate 90 sec in Deadbug

2) 3x30 sec hold in support on rings

focus on palms facing out

https://youtu.be/8VFimOaxdeg

 

BB CYCLING

1) 5X3 T&G Power Clean & Push

Jerk: work to a 3RM – rest 90 sec.

 

Strength:

1a)Front Squat4x6 @ 65%

2)Reverse Hyper4x10

 

GST:

12 Strict Muscle Ups

For Time

or

6 Legless Rope Climb 

For Time

 

Metcon:

Complete as many rounds in 30

minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box