10.27.2018

Saturday

Skills and Drills:

5 rds

5 front levers

5 back levers

then,

100 superman

BB CYCLING:

Hang Power Snatch ( Above knee)

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

C&J

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

Strength:

Banded Back Squat (+15%)

60% 1x4, 70% 1x4, 80% 3x3

WOD:

Five rounds for time of:

Run 400 meters

20 Deadlift (145/100)

20 Push-ups

10 Deadlift (145/100)

10 Push-ups