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Thursday: Nov 30, 2017

Warm up

10 Box Jumps

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: 2222

5 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 -

4 Push Press + 2 Push Jerks

Build to a heavy

Gymnastics

300 M Row @ tough Pace.

5/3 Ring Muscle Ups

Rest 2:00

x 5

Conditioning -

60 Cal Row

50 Bar Facing Burpees

40 Dumbbell Snatches @ 50/35

30 Toes to Bar

20 Deadlifts @ 315/225

10 Deficit HSPU 4"/2"

14 Min Time Cap

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