Tuesday, September 19, 2017

Weightlifting
Clean w/ pause at knee (Every 2 min. x 6 sets - Work to heavy/non-maximal )

Weightlifting
Deadlift (Every 2 min: Deadlift)

Gymnastics
on rings: 15 sec. hollow hold + Toes to rings + 15 sec. arch hold + strict hollow pullups *never lose connection from hip to shoulder (3 SETS)
on rings: 15 sec. hollow hold + Toes to rings + 15 sec. arch hold + strict hollow pullups
*never lose connection from hip to shoulder

Metcon (Time)
6 rounds
-1 rope climb
-8 burpees to target
-10 alt. DB snatch (70/55)

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