40 Bar Facing Burpees
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. Split Jerk: Build to a 1RM
B. Incline Dumbbell Bench Press
3 x 10 @Build to a heavy Rep Tempo 32x1
3 x 15 Strict Pull ups, Use a band if needed to stay unbroken
3 x 20 Band Pull aparts
IN 12 MINUTES COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE OF:
10/8 CALORIE ROW
Thruster weight goes up every round. 20# for men, 10# for women.
Barbell starting weights 75# for men and 45# for women for all divisions.