7.10.17

Gymnastic Skills and Drills:

1)3x5 Pull Up Overs

then max effort set of strict pullups

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

parralettes w/ 2 - 45# plates

under feet

Legs must remain locked out and

straight!

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

Max for the complex – 1X1@95%,

1X1@90%

Strength:

1)Back Squat

6x3@90%

2)Reverse Hyper 4x20

Heavy

Metcon:

Five rounds for time of:

5 Squat Clean Thrusters (135/95)

10 Chest to bar pull-ups