27 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. Press Complex: 2 Push Press + 1 Push Jerk (Build to a Heavy)

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

Gymnastics

C1. 5 x 2 Ring Swings + 2 Hip to Rings C2. 5 x 5 : Banded Muscle ups Transition Drills

Conditioning 12 Deadlifts @ 275 12 HSPU 12 Bar Facing Burpees Rest 2:00 Between Rounds x3 Rest 5 Minutes 100/80 Calories on Bike For Time