5.1.17

Gymnastic Skills and Drills:

 

1) 3x5 KB Arm Bar Stretch

5 each arm

https://youtu.be/CSJufb9LaZw

2) 20 Proper HS Kick Ups

https://youtu.be/PaFP7FJ7ZSM?t=1m40s

3)3x6 Dragon Flags

https://youtu.be/LXmJg15hurY

 

BB CYCLING:

1) Clean from Blocks (above knee):

2rm (drop each rep and reset

quickly)- 1×2@95%, 1×2@90%

2) Split Jerk off Blocks (drop each

rep): 2rm- 1×2@95%, 1×2@90%

 

Strength:

1)Back Squat

6x4@70%

 

2)Reverse Hyper 4x18

Heavy

 

Metcon:

Five rounds for time of:

5 Muscle-ups

135 pound Power clean, 10 reps

Run 200 meters