4.11.2018

Wednesday

Skills and Drills:

For QUALITY

4 ROUNDS:

20 Second One Arm Handstands Right

15 V Ups

20 Second One Arm Handstands Left

15 Superman Rocks

http://gymnasticswod.com/content/sun-1018

BB CYCLING:

https://youtu.be/almZ3k_nSk0?t=10s

EST 1RM Muscle Snatch 

then,

Muscle Snatch

5 @ 60%

4 @ 65%

2x3 @ 70%

3 pos Clean - floor, knee, mid thigh

2 @ 65%

3 @ 70%

https://youtu.be/x3cOxXOYbwA?t=7s

Strength

Est 1RM Front Squat or--->

F Squat

8 @ 60%

6 @ 65%

5 @ 70%

3 @ 75%

5 @ 70%

Reverse Hyper 3x20

WOD:

50 Back Extensions

10 L- Sit Rope climbs

50 Back extensions