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June 15, 2017

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. Build to a 1RM Split Jerk 

 

 

B. Build to a 5 rep Max Front Squat

 

Gymnastics

 

Max Muscle Ups Unbroken

 

or 

 

Max Top of Ring Hold


Conditioning

 

10 Min Max Cals on Bike

 

 

 

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