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Thursday: 7 Dec, 2017

Warm up

10 Ring Push Ups

10 Cals Bike

3 Cuban Press

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 -

8 Rep Push Jerks

Build to a heavy

Gymnastics

150 M Row @ tough Pace.

6/4 Ring Muscle Ups

Rest 2:00

x 5

Conditioning -

10 Rounds of

10 Snatches @ 75lbs

35 Double Unders

for Time

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