5.3.17

Gymnastic Skills and Drills:

1) Accumulate 1 min in bridge on box

https://youtu.be/sT_cDwbTv4g

2)3x5 Ice Cream Makers

3)Accumulate 2:10 min in L-sit on

parralettes w/ 45# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Pause Clean (2 count at top of

knee): 2rm- 1×2@95%, 1×2@90%

2) Behind-the-neck Split Jerk from

blocks (drop each rep): 2rm-

1×2@95%, 1×2@90%

 

Strength:

Supinated Barbell Row

4x8 Heavy Across

 

Metcon:

Seven rounds for time of:

10 Handstand push-ups

45lb dumbbells Squat clean, 10 reps

10 L-pull-ups (supinated)