Thursday:14 September 17

Warm up

10 cals Bike

10 Burppes

3 Rounds

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 Double

B. Incline Dumbbell Bench Press3 x 10 @Build to a heavy Rep Tempo 32x1


Super set

6 Chest to Bars

Rest 60 Seconds

6 Ring Dips

Rest 60 Seconds

x 4

800 M Run

15 Box Jump Step Downs

10 Wall Balls 30/20

x 4

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