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Thursday: 21 Dec, 2017

December 28, 2017

Warm up

 10 Ring Push Ups

10 Cals Bike 

3 Cuban Press 

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 -

EMOM x 12

M1: 3 Push Press @ 185/125

M2: 3 Push Jerks @ 185/125

 

Gymnastics

30 Muscle Ups for time

 

Conditioning - 

 

50 Burpee Box jump Overs

40 Toes to Bar

30 Squat Snatches @ 155/105

20 Chest to Bars

10 Overhead Squats @ 225/145

For Time 

 

 

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