13 Apr 17

Warm up 250 row

5 Strict Pull Ups 10 Push Ups 15 Air Squats x 3 Push Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Strict Press Tempo: 2222 5 Push Press with 3 Second Pause at the top 3 Rounds

Olympic Lifting -

A. Push Press: Build to a heavy 5 Rep

B. Front Squat - 5 x 4 @ Tempo: 33x2 (Build each set)

Gymnastics

C1. 5 x 5 Ring Swings : Make Sure these are small and tight, no break in form / rest 1:00 C2. Bottom of Ring Holds : 5 x Max holds / Rest 2:00 Make sure your shoulder are touching the rings and stay hollow.

Conditioning 8 TNG Power Snatches @ 115 200 M run or 250 Row Rest 90 Seconds x 4 rest 5 minutes 8 TNG Clean and Jerks @ 115 50 Double Unders Rest 90 Seconds x 4