Thursday

WEIGHTLIFTING:

Clean and (split)Jerk 5x1 @ 85% (of clean and jerk 1 rep)

Back Squat 5x5 @ 75%

POWERLIFTING

Back Squat 5,5,5,5,5 (de-load)

Conditioning

3 rounds of:

15-20 GHD sit ups

15-20 Hip and Back Extension

3 Inverted Hangs to lower on the ring