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25 May 17

Warm up 50 - 40 - 30 - 20 -10 Unbroken Single Unders

Then

Unbroken Double Unders Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds

Olympic Lifting -

A. Push Jerk : Build to a Heavy Single

B. 1 and Quarter Front Squat - 5 x 4 @ (Build each set)

Gymnastics

C1. 3 Sets of 5 Ring Swings + 2 Hip to Rings C2. 3 x 5 : Banded Muscle ups Transition Drills or 1 Muscle up + Max Top of Ring holds.

C3. 3 sets of Max Chest to Ring Holds

Rest 1:00 between exercises

Conditioning

Assault Bike :

15 Power Cleans @ 95/65

10 Toes to Bar

Rest 90 seconds

x 4

Rest 5 Min

250 M Row

15 KB Swings @ 53/35

Rest 90 seconds

x 4

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