9.7.2018

Friday

Skills and Drills:

3-6-9-12-15:

Deficit Ring Push Up (feet on 45# plate)

Strict Bar Pull Up (with wide grip)

Hollow Rock

Superman Rock

BB CYCLING:

Snatch

Clean & Jerk

4x2 @ 80% 

 

Strength:

Back Saftey Squat

7x3 @ 80% (of regular bar BS)

WOD:

3 Rounds

1rm Bench Press

30 sec rest then,

Complete max effort set of pullups

rest 5 min