6.12.17

Gymnastic Skills and Drills:

1)10 Thorasic Bridges ( 5 each arm)

5 Sec each arm

https://youtu.be/QjNWHMON6Tc?t=18s

 

2)Tabata Hollow Holds

 

BB CYCLING:

1) Clean & Jerk: 2rm –

1X1@ 95%, 1X1 @ 90%

2) Jerk from blocks: 5 singles @

@ 100% of max from #1 + 5-10#

 

Strength:

1)Back Squat

6x3@85%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up