Thursday

Weightlifting:

Split Jerks 3,3,2,2,1,1 (start at around 80% of your 1 rep, and work to a heavy single{s})

Push Press: 3,3,3,3,3 (use 65-70% of your heavy single split jerk)

Conditioning:

Partition as needed

50 GHD sit ups

30 Leg lift bumper raises

15 Inverted hang to lower on the rings

Post loads to the Zen.