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Thursday: 31 August 17

Warm up

45 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. Jerk Balance 3 x 3, build each Set

Then

Jerk Drops 3 x 3, Build each set

Then

Split Jerk - build to a heavy double

B. Incline Dumbbell Bench Press

3 x 20 @Build to a heavy Rep Tempo 32x1

Gymnastics

Super set

60 Seconds Max Pull Ups

Rest 90 Seconds

60 Seconds Max Ring Dips

x 4

Conditioning:

IN 16 MINUTES COMPLETE AS MANY ROUNDS AND REPS OF THE FOLLOWING:

6 POWER SNATCH 9 CHEST TO BAR 12 BOX JUMP OVERS

Rx Men 95# snatch, CTB, and 30" box Women 65# snatch, CTB, and 24" box

Scaled Men 75#, jumping chest to bar, and 24" box Women 45#, jumping chest to bar, and 20" box

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