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May 11, 2017

Warm up
50 - 40 - 30 - 20 -10 
Unbroken Single Unders

Then 

Unbroken Double Unders

 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 -

 

A. Push Jerk : Build to a Heavy Triple

 

 

B. 1 and Quarter Front Squat - 5 x 3  @(Build each set)

 

Gymnastics

C1.  5 Sets of  4 Ring Swings + 3 Hip to Rings
 
C2.  5 x 5 : Banded Muscle ups Transition Drills 
 


Conditioning

 

Assault Bike : 


Max Calories @ 700 RPM 

rest 5:00

Max Calories @ 600 RPM 

Rest 4:00

Max Calories @ 500 RPM 

Rest 3:00

Max Calories @ 400 RPM 

 

 


 

 

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