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,