8.1.17

Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up

 

BB CYCLING:

1) 3 Position Clean (Floor, Hang,

Power Position – do not drop bar) +

1 Jerk (after Clean complex): Max

for the complex + Jerk –

1X1@95%, 1X1@90%

 

Strength:

1)Good Morning

4x12

 

Metcon:

30-25-20-15 and 10 rep rounds of:

Burpees

Box jumps, 24 inch box

Toes to bar