4.4.17

Gynastic Skills and Drills:

1)Acumulate 1 min hang from rig

2)3x30 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

5x5 @ 60%

90 sec rest

1b)Good Morning

4x8 Heavy Across

90 sec rest

 

Metcon:

Run 1600 m

rest 1 min

150m Sandbag Carry (160/100)

Rest 1 minute

Run 800 m

rest 1 min

150m Sandbag Carry (160/100)

Rest 1 minute

Run 400m