4.5.17

Gynastic Skills and Drills:

1)5x2 Skin the Cats on rings

2)Accumulate 1 min in L-sit on

parralettes

 

BB CYCLING

1) 5X1 Jerk from blocks (or rack)

– work to a true 1RM.

2) 5X1 Hang Snatch

– work to a true 1RM.

3) 5X1 Hang Clean

– work to a true 1RM.

 

Strength:

Barbell Row

4x8 Heavy Across

 

Metcon:

For time:

DB Weights: 65/40

Use one of the C&J dumbbells

as the load for pullups

10 Dumbbell Clean & Jerks

1 Weighted pull-up

9 Dumbbell Clean & Jerks

2 Weighted pull-ups

8 Dumbbell Clean & Jerks

3 Weighted pull-ups

7 Dumbbell Clean & Jerks

4 Weighted pull-ups

6 Dumbbell Clean & Jerks

5 Weighted pull-ups

5 Dumbbell Clean & Jerks

6 Weighted pull-ups

4 Dumbbell Clean & Jerks

7 Weighted pull-ups

3 Dumbbell Clean & Jerks

8 Weighted pull-ups

2 Dumbbell Clean & Jerks

9 Weighted pull-ups

1 Dumbbell Clean & Jerks

10 Weighted pull-ups