Friday

Pursuit
A. Push Press x 1/Push Jerk x 2/Split Jerk x 2; rest 90 sec x 4 sets – build from last week
B. Clean and Jerk x 3 reps – 15 mins
C. Side Plank accumulate 90sec/side min, every time you take a break, complete 15 air squats
+
21-15-9
Ring Row
42-30-18
Up Downs
 
Performance:
A1. BNP – 5 reps - build
A2. Wt. Chin Up; 3-5 reps; build
+
5 Sets – we want each set to get faster; last set is the fastest set
10/5 Strict Pullups
15/10 Push Ups
1 Th Loop Run
rest 1 min b/t sets