6.21.17

Gymnastic Skills and Drills:

1)15 Wall Shoulder Stretch

https://youtu.be/CYBWvxwu3-8?t=1m4s

Keep lower back on wall!

2)Accumulate 1:30 min in L-sit on

parralettes w/ 45# and 25# plate

under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1) Clean from blocks

(just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks

(drop every rep): 2rm – 2×2 @90%

 

Strength:

Sup BB Row

4x8 Across

 

Metcon:

"Johnson"

20 min AMRAP

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps