Thursday: 27 July 17

Warm up 10 Single Arm KB swings

10 Single Arm KB Presses

10 Single Arm KB upright Rows

200 M Run

Switch Arms each round

x 4 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. Push Press: Build to a 5 rep Max

B. 6 x 4 @ 80% Tempo 32x1

Gymnastics

EMOM: x 12

M1 : 5 Strict Pul ups

M2: 5 Kipping Pull Ups

M3: 5 butterfly Pull Ups

Conditioning

500 M Row @ 85%

Rest 2:00

x 12