BBGYMNASTICS:
Hang Clean & Jerk: 2×2@60%, 2×2@70%, 2×2@75%, 1×2@80%, 1×2@85-90%
STRENGTH:
Overhead Squat –
1×3 w/5sec hold @ bottom – AHAP
1×3 w/3sec hold @ bottom – AHAP
3×5 – No hold – AHAP
METCON:
1000m Row
30 Clean & Jerks (155/105)
100 Double Under
ACCESSORY/GYMNASTICS WORK:
Choose your poison!!
20 Muscle ups or 40 HSPU or 60 Toes To Bar
-THEN-
6 Rounds
200′ Prowler down and back sprint – Light (100′ down, low bar/100′ back high bar)
Rest 2 minutes
Advertisements
