Thursday

Weightlifting:

Split jerk 5 x 2 @80-85%
Overhead squat 3 x 3 @ 80-85%

5 sets of Push ups @ 35%

Conditioning:

GHD sit ups or Bumper raises 3x10

Hip and Back extension 3x10

Scales 3x3 (3 sets of 3 times forward and back right and left leg)

Post loads to the Zen.