8.8.17

Gymnastic Skills and Drills:

1) 2x30ft Arch to Hollow Roll

rolling every 5 sec holding postion

in transistion. Set timer to beep

every 5 seconds and roll every beep.

Change directions on second round

 

BB CYCLING:

1) 3 Position Clean (Floor, Hang,

Power Position – do not drop bar) +

1 Jerk (after Clean complex): 5X1

@80% of all-time max for the

complex

2) Jerk from blocks:

5X2@80% of 1rm

 

Strength:

Good Morning

4x12

 

Metcon:

21-18-15-12-9-6-3 rep rounds of:

Sumo deadlift high-pull, (75/55)

Push jerk, (75/55)