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Friday 4.6.18

5
Apr

Friday 4.6.18

Friday

Gymnastics Cycle

3 station 12 minute EMOM

1st station-

2-5 strict pull-ups(rings or bar)+max Hold up to 30 sec hold with chin over the bar

2nd station-

Option A. 2-5 negative HSPU+30 sec shoulder tap/stability drill

Option B. 2-5 Barbell Strict press w/negatives+30 sec plank shoulder taps

3rd Station-

30 sec Hollow Hold

MetCon

5 minute ascending ladder of..

3-6-9-12…

Power Snatch(95/65)

Box Jump Overs(24/20)

Rest 2 minutes then…

5 minute ascending ladder of…

3-6-9-12…

OH Squats(95/65)

Ring Dips/Push-ups

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