Fitness:
1) 2 Rounds NFT of:

  • Single Leg Glute Bridge x 4 Each Leg
  • Frog Hop Max Height x 4

2) 10:00 EMOM of 2 Cleans + 2 Jerks

3a) 10:00 Max Calories AirDyne
*Earn a Free Month of Training – Guys Score 265+ Cals- Ladies Score 165+ Cals*

3b) Skill Work and Mobility

Competition:

1) 10:00 to Establish 1RM Front Squat

2) 3 sets of 5-7 reps each of butterfly and regular kipped pull-ups:  Practicing blocking movement using towel, shirt, etc.

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

Rest 10 minutes

3) Complete AFAP: “Jackie”

  • 1000m Row
  • 50 Thrusters (45/45)
  • 30 Pull-Ups