4.21.17

Gymnastic Skills and Drills

1) Accumulate 3 min in Deadbug

2) 3x35 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 Squat4x5 @ 70%

2)Reverse Hyper4x14

 

GST:

3 x ME UB Strict Ring MU

rest 2 min

For Total Reps

or

3 x ME Strict Ring Rows feet level

with hands rest 2 min

For Total reps

If less than 10 Ring Rows do 3x10

 

Metcon:

Three rounds for time of:

15 Hang Power Clean (155/105)

15 Bar Facing Burpees