Friday

Pursuit
A. Push Press x 1/Push Jerk x 2/Split Jerk x 2; rest 90 sec x 4 sets
B. Clean and Jerk TnG x 4 –rest 1 min b/t x 3 sets, build
C. FLR, floor or rings – accumulate 5 min, RAN, every time you take a break, complete 15 air squats
+
For time:
1000 M Run = 6 Th Loops or2 BIG Loops
 
Performance:
A. Front Sq. @ 3011; 5,4,3,2,1; rest 2 min b/t
B. AMR Pullups/Chin ups UNBROKEN; rest 5 min; x 3 sets
+
for time:
30 Cal Row
30 dips (any variation. Ring = Rx)
30 box jumps – 24"
30 db squat clean –35#/20#
30 Dball Slams
30 cals Row