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Thursday: November 2, 17

November 2, 2017

Warm up

3 Strict Pull ups

250 M Row 

x 4 

 

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 -

    

Build to a Heavy 5 Rep Touch and Go Split Jerk

 

Gymnastics

Super set 

5 Kip Swings + 5 Pull ups + 5 Chest to bar or 3 Kip Swings + 2 Hip to bar + 4 Bar Muscle Ups

Rest 60 Seconds

5 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 2 Hips to Rings + 4 Ring Muscle ups

Rest 60 Seconds 

x 4

 

15 Dball Clean 150/100

40 Double Unders

10 HSPU 

12 Minutes AMRAP