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Warm up
10 - 20 - 30 - 20 - 10

Cals Bike

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 + Split Jerk : Build to a heavy

 

 

B. 1 and Quarter Front Squat - 7 x 1  @ (Build each set)

 

Gymnastics

C1.  3 Sets of  5 Ring Swings + 2 Hip to Rings
 
C2.  4 x 5 Banded Muscle ups Transition Drills or 3 Muscle up + Max Top of Ring holds. 
 

C3. 3 sets of Max Chest to Ring Holds

 

Rest 1:00 between exercises 


Conditioning

 

200 M Run 

21 Wall Balls

14 Cals Bike

7 SHSPU 

Rest 2:00

x 5 

Try to keep the same time for each round. 

 

 

 

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