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Thursday: Nov 30, 2017

November 30, 2017

Warm up

 10 Box Jumps 

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: 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 -

    

4 Push Press + 2 Push Jerks 

Build to a heavy

 

Gymnastics

300 M Row @ tough Pace. 

5/3 Ring Muscle Ups 

Rest 2:00 

x 5 

 

Conditioning - 

 

60 Cal Row 

50 Bar Facing Burpees 

40 Dumbbell Snatches @ 50/35

30 Toes to Bar

20 Deadlifts @ 315/225

10 Deficit HSPU 4"/2"

 

14 Min Time Cap 

 

 

 

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