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Thursday: 19 October 17

Warm up

10 Overhead Walking Lunges @ 45lbs/35lbs

10 Cals Bike

10 Ring Rows

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 -

2 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

4 Kip Swings + 4 Pull ups + 3 Chest to bar or 3 Kip Swings + 1 Hip to bar + 3 Bar Muscle Ups

Rest 60 Seconds

4 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 1 Hips to Rings + 3 Ring Muscle ups

Rest 60 Seconds

x 4

250 M Row

10 Thursters @ 95lbs

35 Double unders

Rest 2:00

x 6

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