7.17.17

Gymnastic Skills and Drills:

1)3x5 Pull Up Overs

then max effort set of strict pullups

2)Accumulate 1:40 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)Front Squat

5x2@70%

2)Reverse Hyper 4x12

Light

 

Metcon:

Five rounds for time of:

5 Bar Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups