Thursday: 20 July 17

Warm up 10 KB Strict Presses : Light weight

20 Banded Presses

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 1RM

B. 5 x 5 Front Squats @ 85%, Tempo 32x1 - Explode out of the bottom.

Gymnastics

Pull up Work

Superset

4 - 8 Pull Ups

20 Double Unders

10 Cals Bike

5 Rounds @ focus on Pull-up form and move at 80% effort.

Conditioning

500 M Row @ 85%

Rest 2:00

x 9

rest 5 Minutes

250 m Row @ 85%

Rest 1 Min

x 9