8.18.17

Gymnastic Skills and Drills:

Complete 3 rounds of:

On the rings, lower from an inverted

hang, slowly, with straight body and

arms, 7 reps

15 Ring Push-ups

Move slow and methodic

 

BB CYCLING:

1) Power Snatch: 4X5 – work to a

5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 –

work to a 5RM, rest as needed

 

Strength:

1)OH Squat

3 Attempts @ 5RM

 

2)Reverse Hyper

3x20

 

Metcon:

21-15-9

Burpee Box Jump Over (30/24) hands can touch

Alt DB S2oH (55/40)