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


Jerk Drops 3 x 3, Build each set


Split Jerk - build to a heavy Triple

B. Incline Dumbbell Bench Press3 x 12 @Build to a heavy Rep Tempo 32x1


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

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