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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,