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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 Single

 

 

B. 1 and Quarter Front Squat - 5 x 4  @ (Build each set)

 

Gymnastics

C1.  3 Sets of  5 Ring Swings + 2 Hip to Rings
 
C2.  3 x 5 : Banded Muscle ups Transition Drills or 1 Muscle up + Max Top of Ring holds. 
 

C3. 3 sets of Max Chest to Ring Holds

 

Rest 1:00 between exercises 


Conditioning

 

Assault Bike : 

 

15 Power Cleans @ 95/65

10 Toes to Bar

Rest 90 seconds

x 4

 

Rest 5 Min 

 

250 M Row 

15 KB Swings @ 53/35

Rest 90 seconds

x 4 

 

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