Friday 17.11.2017

Scaled &
Rx) 1) Back Squat, 5x3
2) "Leg Stand"
Alternating Tabata x 16 (8 sets of each)
Back Squats, Empty Barbell
Double Unders (skips)
Comp) 1) Gymnastics:
0:00-5:00, 5 Horizontal Ring Rows
:20 Hollow Rocks
5:00-10:00, 2 Wall Walks
2 Pausing C2B Pull ups (2sec with chest to bar)
Choose A or B
A) 10:00-15:00, 20ft HS Walk
3-5 Bar Muscle ups
B) 10:00-15:00, 10 HS Weight Shifts
2-3 Jump to Bar Muscle ups
2) Jerk, Every 1:30 x 6 sets
1 Pause Push Jerk + 1 Pause Split Jerk
(50/55/60/65/65/65%)
3) Back Squat, 10:00 to build to a heavy set of 3
4) "Leg Stand"
