10 - 20 - 30 - 20 - 10
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
Olympic Lifting -
A. Push Jerk + Split Jerk : Build to a heavy
B. 1 and Quarter Front Squat - 7 x 1 @ (Build each set)
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
200 M Run
21 Wall Balls
14 Cals Bike
Try to keep the same time for each round.