08.11.17

Warm Up:3:00 light rowing or biking MB get ups- With a medicine ball, hug the ball, kneeling tall, stand up and kneel back down with holding on the the MB x 20 reps total then.. 2 Rounds: 3 Samson Stretch on each leg (5 second hold in each) 3 Alternating Spiderman and Reach each side then... repeat the MB get ups- heavier for 10 reps

Modified Barbell Warmup – Empty Barbell 5 Deadlifts 5 Hang Muscle Cleans 5 Strict Presses 5 Good Mornings 5 Snatch Grip Presses 5 Power Snatches 5 Power Cleans

 

Skill: Strict Press 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 90% 1 rep @95%

WOD: Sled push 50 feet- 50 feet- 50 feet build load that you can push with rest in between then.. 3 x 50 feet at your heaviest load

when finished work on your most needed gymnastics skill 5:00-10:00 EMOM style perform 1-5 reps of your movement on every minute