Thursday: 17 August 17

Warm up

40 Bar Facing Burpees

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. Split Jerk: Build to a 1RM

B. Incline Dumbbell Bench Press

3 x 10 @Build to a heavy Rep Tempo 32x1

Gymnastics

Super set

3 x 15 Strict Pull ups, Use a band if needed to stay unbroken

3 x 20 Band Pull aparts

Conditioning

IN 12 MINUTES COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE OF:

10/8 CALORIE ROW 10 THRUSTERS

Thruster weight goes up every round. 20# for men, 10# for women. Barbell starting weights 75# for men and 45# for women for all divisions.

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