5.16.2018

Wednesday

Skills and Drills:

4 ROUNDS:

2 Rings Muscle Ups

4 Handstand Push Ups with Wall

6 Wide Grip Bar Pull Ups

8 Weighted Pistols

10 Meter Handstand Walks

BB CYCLING:

Muscle Snatch

5 @ 70%

2x3 @ 75%

3 @ 78%

Clean & Jerk

3x3 @ 70%

3x2 @ 75%

Strength:

Front Squat

5x4 @ 85%

Reverse Hyper

3x20

WOD:

"Hammer"

Five rounds, each for time, of:

5 Power clean (135/95)

10 Front squat (135/95)

5 Jerk (135/95)

20 Pull-ups

Rest 90 seconds