Thursday: 26 October 17
Warm up
3 Wall Walks
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 -
Build to a Heavy Split Jerk
Gymnastics
Super set
4 Kip Swings + 4 Pull ups + 4 Chest to bar or 3 Kip Swings + 2 Hip to bar + 3 Bar Muscle Ups
Rest 60 Seconds
4 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 2 Hips to Rings + 3 Ring Muscle ups
Rest 60 Seconds
x 4
15 Box Jumps
10 Cals Bike
5 SDHP @ 135/95
Rest 2:00
x 6