20 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 3 Rep

B. Front Squat - 5 x 3 @ 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. Top of Ring Holds : 5 x Max holds / Rest 2:00

Conditioning 15 Thrusters @ 95lbs 15 C2b Rest 1:00 x 3 Rest 5 Minutes 250 M Row 15 HSPU rest 1:00 x 3