Thursday:14 September 17
Warm up
20 Double Unders
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
Then
Jerk Drops 3 x 3, Build each set
Then
Split Jerk - Build to a heavy with a 2 second pause before you recover.
B. Incline Dumbbell Bench Press3 x 8 @Build to a heavy Rep Tempo 32x1
Gymnastics
Super set
6 Chest to Bars / 3 Bar Muscle Ups
Rest 60 Seconds
6 Ring Dips / 3 Ring Muscle ups
Rest 60 Seconds
x 4
50 Double Unders
30 Dumbbell Snatches @ 50/35
20 Toes to Bar
12 Minute AMRAP
** Focus on moving at a steady pace,