6.1.2018

Friday

Skills and Drills:

10 to 1:

Tempo Push Up

2 Second Down, 2 Second Hold, 2 Second Up

Ring Row

2 Second Up, 2 Second Hold, 2 Second Down

BB CYCLING:

Snatch

2 @ 75%

4x1 @ 80%

Snatch Pull off riser

5x4 @ 93% (3")

Strength:

Back Squat

5x3 @ 87%

Reverse Hyper

3x20

WOD:

Five rounds for time of:

15 Ring rows (Feet on Box)

15 Bench press (155/105)

15 Back squat (225/155)

Set up rings and box such that

heels are at the height of the.

bottom of the rings