4.13.2018

Friday

Skills and Drills:

For QUALITY

Every 2 Minute For 16 Minutes(8 Sets):

10 Bar Pull Ups 

10 RING DIP

10 Hollow Rocks

BB CYCLING:

3-pos Snatch (floor, knee, mid thigh)

2 @ 65%

3 @ 70%

https://youtu.be/IrXbuX1XVoc?t=7s

Snatch Pull

2x7 @ 90%

3x5 @ 90%

https://youtu.be/8iEx7N78iK8?t=10s

Strength:

B Squat

6 @ 60%

6 @ 65%

6 @ 70%

4x4 @ 75%

Reverse Hyper 3x20

WOD:

Five rounds of:

15 Push Press (95/65)

20 Box Jump (24/20)