6.16.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

 

2)3x 10 Sec hold in support then

right into 5 Strict Ring Dips into

another 10 sec Hold

Complete 3 sets

 

BB CYCLING:

Snatch from blocks

(above knee): 2rm – 2×2@90%

 

Strength:

1)Front Squat6x3@85%

2)Reverse Hyper4x20 Heavy

 

Metcon:

Five rounds for time of:

185 pound barbell Overhead walk, 40 meters

30 Wallball shots, 20 pound ball

95 pound barbells Farmer carry, 40 meters