Thursday

WEIGHTLIFTING Clean & Jerk 3 rounds of 3 cleans and 1 Split jerk @ 85% (of 1 rep) Hang Power Clean 3x3 (find 3 rep max) Back Squat 3x3 @ 75% of 1 rep. Go deep, and pause at bottom.

Conditioning (optional)

2-3 rounds of 10-15 reps of:

GHD sit ups

Hip and Back Extension

L-Pull Up

Post loads WODHOPPER!!!!