Thursday: Nov 9, 2017

Warm up

3 Strict Pull ups

250 M Row

x 4

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 3 Rep Touch and Go Split Jerk


3 Ring Swings

Rest 1:00

1 Ring Muscle ups + negative Muscle up as slow as possible.

Conditioning -

100 Double Unders

30 Thrusters

15 Bar facing Burpees

12 Minutes AMRAP

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