Thursday: Nov 16, 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 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