Thursday:7 September 17
Warm up
50 Bar Facing Burpees
Press Warm Up
Start with Barbell, then add weight each round.
Stay Light.
5 Split Stance Strict Press Tempo: 22225
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 Triple
B. Incline Dumbbell Bench Press3 x 12 @Build to a heavy Rep Tempo 32x1
Gymnastics
Super set
1:15 Max Pull Ups
Rest 90 Seconds
1:15 Ring Dips
x 3
5 Minute AMRAP
3 Power Snatches @ 95
6 Toes to Bar
9/7 Cals Bike
Rest 3 Minutes x 3
Women 45#, jumping chest to bar, and 20" box