8 June 17

Warm up 10 - 20 - 30 - 20 - 10

Cals Bike

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 + Split Jerk : Build to a heavy

B. 1 and Quarter Front Squat - 7 x 1 @ (Build each set)

Gymnastics

C1. 3 Sets of 5 Ring Swings + 2 Hip to Rings C2. 4 x 5 Banded Muscle ups Transition Drills or 3 Muscle up + Max Top of Ring holds.

C3. 3 sets of Max Chest to Ring Holds

Rest 1:00 between exercises

Conditioning

200 M Run

21 Wall Balls

14 Cals Bike

7 SHSPU

Rest 2:00

x 5

Try to keep the same time for each round.