Thursday

WEIGHTLIFTING: Clean & Jerk 4 rounds of 2 cleans and 1 Split jerk @ 90% (of 1 rep) Clean pull 3×3 (110% of your 1 rep max clean) Back Squat 3×3 @ 80% of 1 rep. Go deep, and pause at bottom.

POWERLIFTING:

Back Squat 5,5,5,5,5+

Conditioning: (optional)

3-5 rounds not for time of

5-10 High Box jumps

10-15 Heavy Russian Swings

15-20 GHD sit ups