7.31.17

Gymnastic Skills and Drills:

1)3x5 Strict Pull Ups, 4 Ice Cream

makers, 3 Pull Up overs

Goal is to go unbroken w/o dropping

2)Accumulate 2:00 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)B Squat

3 Attempts @ 5RM

2)Reverse Hyper

3x20

 

Metcon:

Three rounds for time of:

15 ft Rope Climb, 5 ascents

21 Ring dips

50 Squats