5.8.17

Gymnastic Skills and Drills

1) 3x6 KB Arm Bar Stretch

6 each arm

https://youtu.be/CSJufb9LaZw

2) 20 Proper HS Kick Ups

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

3)15x Tempo Dragon Flags

count 10 sec front top to bottom position

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

5x4@75%

 

2)Reverse Hyper 4x20

Heavy

 

Metcon:

"Fran"

21-15-9

Thruster (95/65)

Pull-ups