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Thursday: 14 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 -

6 Rep Push Jerks

Build to a heavy

Gymnastics

500 M Row

20 Muscle Ups for time

you break 10 Cals Bike

Conditioning -

3 Power Cleans @ 185/125

6 Burpees

12 Air Squats

10 Rounds for time

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