4.8.17

Gynastic Skills and Drills

1)2x10 Arch to Hollow on bar

2)5x2 Bar Pull Up Overs

 

BB CYCLING

1) 15 minutes to establish a

1rm Snatch.

2) 15 minutes to establish a

1rm Clean & Jerk.

 

Strength

1)GH Raise

4x8 Heavy Across

 

Metcon:

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps