7.19.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 15 Shoulder Taps

3) 1:10 min HS Hold on wall

 

BB CYCLING:

1) Power Snatch: 2RM (drop first rep)

– 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120%

of max double from #1

 

Metcon:

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

205 pound Deadlift, 20 reps