8.17.2018

Friday

Skills and Drills:

TABATA:

Hold top of Ring Dip

Hold bottom of Ring Dip

Odd rounds hold top, even rounds hold bottom until you complete 8 intervals of 20 seconds of work and 10 seconds of rest.

BB CYCLING:

Snatch

4x1 @ 80% of LW Best

C&J

4x1 @ 80% of LW Best

Strength:

9x2 @ 80%

Saftey Squat

WOD:

21-15-9 reps for time of:

Two handed Dumbbell Clean & Jerk (50/35)

Dumbbell Snatch (Alternate Hands Every Rep)