Complete;
Weightlifting:
A. Split Jerk w/ :2 pause in dip + :2 pause in catch ; to heavy double for the day <18’min
B. Strict press 5-3-1
– heavy 5 rep , heavy 3 Reps heavy singles
C. Front SqT: every :90 min x 1 rep – starting at 70% – climbing by #10 jumps to 90%, then 5# jumps til failure
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conditioning:
A. 4 rds
600m row
40 wall balls
20 t2b
10 pbar hspu
Rest :90 – 2 min between
Rest 5 min following workout, into,
Emom x 10
Min 1: 7-10 strict hspu
Min 2: 10-15 ghd back extensions
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B. Bike work
Every 2 min x 20 calories x 7 rounds