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April 13, 2017

Warm up
250 row

5 Strict Pull Ups
10 Push Ups 
15 Air Squats
x 3 

 Push Press Warm Up

Start with Barbell, then add weight each round. Stay Light. 

5 Strict Press Tempo: 2222
5 Push Press with 3 Second Pause at the top
3 Rounds 
 

Olympic Lifting -

 

A. Push Press: Build to a heavy 5 Rep

 

 

B. Front Squat - 5 x 4 @ Tempo: 33x2 (Build each set)

 

Gymnastics

C1.  5 x 5 Ring Swings : Make Sure these are small and tight, no break in form / rest 1:00
 
C2.  Bottom of Ring Holds : 5 x Max holds /  Rest 2:00
Make sure your shoulder are touching the rings and stay hollow. 


Conditioning

8 TNG Power Snatches @ 115
200 M run or 250 Row
Rest 90 Seconds
x 4 

rest 5 minutes

8 TNG Clean and Jerks @ 115 
50 Double Unders
Rest 90 Seconds
x 4 

 

 

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