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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 1RM Split Jerk
Gymnastics
4 Ring Swings
Rest 1:00
2 Ring Muscle ups + negative Muscle up as slow as possible.
Conditioning -
15 Double KB Clean and Jerks @ 53/35
10 Cals Bike
5 Strict HSPU
12 Minutes AMRAP