Friday 190531

Warmup:
Mobility

2 Minute Bike
1 Minute Ski/Row
10 PVC Pass Throughs
10 PVC Around the World
10 PVC Snatch Balance
15 Sec Top & Bottom of the Push-Up Hold
5 Push-Ups
15 Sec Top & Bottom of the Dip Hold

Strength:
A. Hang Snatch from pause @ knee. Work up to a good single.

B. Back Squat. 3 x 5 at 85% of last Friday

MetCon:

5 rounds for time:

5 bar MU
50 air squats

rest time = work time.

then
27-21-15-9
Cal AB
DB Deadlift, 50/35

Gymnastics:
A1. Parallette HSPU Negative 3 x 3x:05neg
A2. Single Arm Ring Row 3 x 8/side
A3. Single Arm Hang 3 x :10/side