4.28.17

Gymnastic Skills and Drills

1) Accumulate 2:30 sec in Deadbug

2) 3x40 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:

1)Front Squat5x4 @ 75%

2)Reverse Hyper4x16

 

Metcon 1:

30 Muscle Ups

For Time

8min CAP

 

Metcon 2:

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Each round unbroken

Increase the load each round.

Rest as necessary between rounds.