Saturday 061717


Strength Focus
Hang Power Clean + Front Squats Off of blocks @ just above knees
Do 3 Hang Power Cleans off of Blocks - after the 3rd rep do 3 Front Squats.
Bike Sprint
12 x 10 seconds on/50 seconds off

Gymnastics Focus
100 Push Ups for Time
Modify push ups to an elevated surface that you can do 10 reps in a set on
Rest 2 Minutes
3 Rounds
1 Box Pike Handstand Walk Around the Box and Back
Rest as needed.

Cardio and Endurance Focus
5 Rounds
1000 m Row
Rest 3 Minutes
Try to have your times be within 10 seconds of each other. 

Coach Steve