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