Strength
1) 5-3-1 Deadlift - week 1
2) 40 yard Sprints - 6x
Gymnastics
Spend 15 minutes working on your weakness.
This could be handstands, muscle up transitions, pistols, double unders, or light weight snatch.
Use this time to slow things down and work on your technique.
Met-Con
5 Rounds for time:
15 Walking Lunge Steps - 95/65 lbs (in the front rack position)
30 Double Unders
5-3-1 Deadlift - 330 lbs x 17 reps
ReplyDeleteSprints - done
Met-con - 4:35 min
15 min weakness - rolled out