Thursday: 12 October 17

Warm up

10 Barbell Thrusters @ 45lbs

10 Cals Bike

10 Knees to Elbows

3 Rounds not for time.

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 -

Push Press + Split Jerk

Build to a heavy Complex

B. Incline Single Arm Dumbbell Bench Press 3 x 5 each arm : Build to a heavy set, Tempo: 32x1

Gymnastics

Super set

3 Kip Swings + 3 Pull ups + 3 Chest to bar or 3 Kip Swings + 1 Hip to bar + 2 Bar Muscle Ups

Rest 60 Seconds

3 Ring Swings + 3 Hips to Rings or 3 Ring Swings + 1 Hips to Rings + 2 Ring Muscle ups

Rest 60 Seconds

x 4

20 D Ball Cleans @ 150/100

15 HSPU

500 M Row

3 Rounds @ 85% effort

** Focus on moving at a steady pace,