Thursday: 21 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 -

EMOM x 12

M1: 3 Push Press @ 185/125

M2: 3 Push Jerks @ 185/125

Gymnastics

30 Muscle Ups for time

Conditioning -

50 Burpee Box jump Overs

40 Toes to Bar

30 Squat Snatches @ 155/105

20 Chest to Bars

10 Overhead Squats @ 225/145

For Time