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Thursday: Nov 23, 2017

Warm up

10 KB Swings

8 Burpees

10 Cals Bike

x 3 Rounds

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 -

3 Push Press + 3 Push Jerks

Build to a heavy

Gymnastics

250 M Row

5/3 Ring Muscle Ups

Rest 2:00

x 5

Conditioning -

50ft Front Rack Walk @ 50/35lbs

8 Pull Ups

10 Cals Bike

8 Toes to Bar

12 Minutes AMRAP

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