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Thursday: 13 July 17

Warm up One arm Farmers carry + one arm OH Carry 100 Ft (Light weight, Focus on form)

20 Band Pull aparts

10 Pass throughs

200 M Run

x 2 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 Jerk: Build to a 3RM

B. 5 x 5 Front Squats @ 80%, Tempo 32x1 - Explode out of the bottom.

Gymnastics

Pull up Work

Superset

Max Weighted Pull ups

rest 30 seconds

Max Strict Pull ups

Rest 30 Seconds

Max Ring Rows

Rest 2:00

Conditioning

500 M Row @ 85%

Rest 2:00

x 8

rest 5 Minutes

250 m Row @ 85%

Rest 1 Min

x 8

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