9.25.17

 

Gymnastic Skills and Drills:

1)2 X 2 min Couch Stretch (each leg)

2)Accumulate 1:50 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

1)5X1 Snatch from blocks (just

above knee) – work to a heavy but

perfect single for the day

(preferably no misses), rest as

needed

 

2) 3X5 Touch & Go Snatches (full)

three sets to work to a 5rm 

rest 90 sec.

 

3)ME UB set @ 85% of the 5rm

established in the first three sets.

 

Strength:

1)B Squat 5 attempts @ 2rm

2)Reverse Hyper3x20

 

Metcon:

"""Ryan"""

Five rounds for time of:

7 Muscle-ups

21 Burpees