9.29.17

Gymnastic Skills and Drills:

1) 3XME (timed) Plank Hold

(absolutely rigid with no sag)

– rest 90 sec.

 

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)F Squat

Every 1:30 for 7 rds

2 reps @ 80%

2)Reverse Hyper3x20

 

Metcon:

Three rounds for time of:

135 pound Hang power clean, 15 reps

15 Burpees

400m run