Friday, October 20th

A.

GYMNASTICS SKILL/STRENGTH:

5 Sets:

7 Ring Dips

Rest as needed.

*10 Minute Cap

B.

METCON:

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

On the barbell we are looking for a heavier stimulus.  Dropping the bar during the front squats means we have to clean the bar back up. It is a heavier weight, but something that there is no doubt in each athlete’s mind that they could get the first set unbroken. In the second and third sets, we are looking for at most one break. It is already a grippy workout, so the less cleans here the better.