Thursday: 5 October 17

Warm up

20 Russian KB Swings

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

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

Gymnastics

Super set

8 Chest to Bars / 5 Bar Muscle Ups

Rest 60 Seconds

8 Ring Dips / 5 Ring Muscle ups

Rest 60 Seconds

x 4

30/20 Cals Bike

10 Power Cleans @ 115/75

20/15 Cals Bike

10 Thrusters @ 115/75

15.10 Cals Bike

10 Power Snatches @ 115/75

2 Rounds

** Focus on moving at a steady pace,