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1.3.17 “Bad Bounce”

January 02, 2017

 

FITNESS & LIFESTYLE
GYMNASTICS
3 rounds
ME unbroken pull-ups
==if your max is over 35 reps then perform Chest 2 Bars for Max reps
Rest 2 minutes between rounds
*attempt pr in first set

METCON
“Bad Bounce”
3 rounds
100 Double Unders
21 Burpee box jumps (24/20)

L2
3 rounds
70 Double Unders
21 Burpee box jumps (24/20)

L1
3 rounds
200 Single Unders
21 Burpee box jumps (24/20)

 

 

SPORT & PERFORMANCE
A) OLY
Every 2:00 for 14 Minutes
2 Hang snatch high pulls + 1 Hang power snatch
*work up to heaviest possible

B) STRENGTH
Every :90 Seconds for 5 sets
3 Snatch Grip Banded (small) Deadlifts
Tap and go reps, 3 seconds eccentric

B) GYMNASTICS
3 rounds
ME unbroken pull-ups
==if your max is over 35 reps then perform Chest 2 Bars for Max reps
Rest 2 minutes between rounds
*attempt pr in first set

C) METCON
“Bad Bounce”
3 rounds
100 Double Unders
21 Burpee box jumps (24/20)

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