10.20.2018

Saturday

Skills and Drills:

10 to 1

hollow rock

roll over

superman rock

BB CYCLING:

Hang Power Clean (below knee(

60% 1x4, 65% 2x3, 70%, 2x3

Jerk off rack

60% 1x3, 70% 2x3, 80% 2x3

Strength:

Clean High Pull( banded)

80% + 10% 4x4

WOD:

"Nancy"

5 rounds for time of:

400 meter run

15 Overhead squat (95/65)