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Thursday: 15 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. 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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