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Thursday: Nov 23, 2017

November 23, 2017

Warm up

10 KB Swings 

8 Burpees

10 Cals Bike 

x 3 Rounds 

 

Press Warm Up

 

Start with Barbell, then add weight each round.

 

Stay Light. 

 

5 Split Stance Strict Press Tempo: 22225

 

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 -

    

3 Push Press + 3 Push Jerks 

Build to a heavy

 

Gymnastics

250 M Row 

5/3 Ring Muscle Ups 

Rest 2:00 

x 5 

 

Conditioning - 

 

50ft Front Rack Walk @ 50/35lbs

8 Pull Ups 

10 Cals Bike 

8 Toes to Bar

 12 Minutes AMRAP 

 

 

 

 

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