21 March 2017

STRENGTH (Part A): 

Vertical Jump

10 x 2 (Max Height)

*Rest 10-15 seconds between sets

WOD (Part B): 

21 Minute Running Clock:

Every 30 Seconds for 7 Minutes:

:0-30: Max Rep Power Snatch (A:  95/65; Rx: 75/55)

:30-:60:  Rest

Every 30 Seconds for 7 Minutes

:0-:30:  Max Rep Ring Dips

:30-:60:  Rest

Every 30 Seconds for 7 Minutes

:0-:30:  Max Rep OH Squats (A: 95/65; Rx: 75/55)

:30-:60:  Rest

SKILL WORK (Part C):  

Gymnastics Practice

EMOM:  5 Minutes

10 Seconds Hollow Hold on Rig

5 C2B Pull Ups (S: 5 Kipping Pull-Ups; S:  5 Kip Swing)

CORE (Part D):  

1 Minute Plank Hold

1 Minute Hollow Rock Hold

1 Minute Bird Dog (30 Seconds Each Side)