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Thursday: 28 September 17

Warm up

20 Double Unders

10 Burpees

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 -

Split Jerk - Build to a heavy Triple with a 2 second pause before you recover.

B. Incline Dumbbell Bench Press 3 x 5 @Build to a heavy Rep Tempo 32x1

Gymnastics

Super set

7 Chest to Bars / 4 Bar Muscle Ups

Rest 60 Seconds

7 Ring Dips / 4 Ring Muscle ups

Rest 60 Seconds

x 4

21 Thrusters @ 115

50 Ft Farmers Carry @ 100/70

15 Toes to Bar

50 Ft Sled Push @ 90/60lbs

9 Rope Climbs

2 Rounds

** Focus on moving at a steady pace,

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