6.9.17

Gymnastic Skills and Drills:

1)PVC Straight Arm Should Stretch

10x5 sec hold in bottom

switch to Supinated

10x5sec hold in bottom

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 Squat5x4@80%

2)Reverse Hyper4x20 Heavy

 

Metcon:

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps