Wednesday April 18, 2018

Weightlifting Deadlift Every 90 seconds for 12 minutes (8 rounds) 3 reps @ 60% Focus should be on maintaining the braced position for each rep and speed through the hips once bar is above the knee Metcon: 3 RFT: 15

Tuesday April 17, 2018

Gymnastics: 12 Min EMOM: Min 1: 4 Wall Walks Min 2: 40 second Hollow Hold Min 3: 8-10 Hanging Leg Lifts   Metcon: 30 Clean & Jerks (135/95) 30 Front Squats (135/95) 10 Min CAP   LeanFit: As many rounds

Thursday April 12, 2018

Toes to bar practice Rx: 4×10 gymnast style. No knee bend, kipping straight leg, eyes straight ahead. Scaled: 5×3 learning how to connect Beginner: 5×5 kips, 5×5 kipping knee to chest Metcon: 21-15-9 Overhead Squats (135/95) Chest To Bar (Every