Thursday: 22 June 17

Warm up 50 Ft Bear Crawl - (Brace your Abs)

20 KB Swings (Light)

200 M Run 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. Behind the Neck Push Press: Build to a 3RM

B. 5 x 5 Front Squats @ 65%, Tempo 32x1 - Explode out of the bottom.

Gymnastics

Negative Muscle ups

5 x 1 - Start at the top of the rings and slowly lower yourself through each position of the strict Muscle ups. Use a band if you have to.

Conditioning

250 M @ 90%

Rest 3:00

500 M @ 85%

Rest 2:30

1000 M Row @ 80%

Rest 2:00

x 3