Thursday 9/19 8.4

Phoenix Athletics – Open Gym

Gymnastics

Rope Climb (1,1,1,1,1)

1 heavy sled push in between accents. Rest as needed

Metcon

Metcon (Time)

15-12-9

Right arm DB hang clean and jerks (50/35)

Strict Ring dips

Left arm DB hang clean and jerks (50/35)

Strict knees to elbows