7.14.2018

Saturday

Skills and Drills:

5 ROUNDS:

Hold L Hang 15 seconds

5 Toes to Bar from L Hangs

5 Leg lift from hang to horizontal

5 Strict Toes to Bars

BB CYCLING:

Snatch 

6x1 @ 80%

Clean & jerk

6x1 @ 80% 

Strength:

Banded DL

10x1

65% Bar,  30% Band Tension

Every 45sec

WOD

Kettlebell "DT"

5 Rounds For Time

12 x Double KB Deadlifts

9 x Double KB Cleans

6 x Double KB Push Jerks

All @ 70/53 KBs. Scale as needed. Post times and loads to comments