6.5.17

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

5x4@80%

2)Reverse Hyper 4x20

Heavy

 

Metcon:

"Elizabeth"

21-15-9 reps of:

Squat Clean 135 pounds

Ring dips