Thursday: 3 August 17

Warm up

10 Dual KB Deadlifts

8 Dual KB Cleans

6 Dual KB Push Press

x 3 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 3 rep Max

B. Dumbbell Bench Press

6 x 4 @ Moderate Weight Tempo 32x1

Gymnastics

EMOM: x 12

M1 : 5 Butterfly Pull ups

M2: 5 Kipping Pull Ups

Conditioning

600 M Row @ 85%

Rest 2:00

x 12