9.30.17

Gymnastic Skills and Drills:

1) Accumulate 1:00 in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

 

BB CYCLING:

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk.

 

Strength:

DEF Snatch grip DL (35#plate)

5x5

 

Metcon:

"Jack"

20 min AMRAP

10 Push press (115/75)

10 KB Swings (53/35)

10 Box jumps, 24/20