Thursday

Thursday:

Pursuit

A. Clean Complex – 15 min. Start BB, sm. Build.

1 PwrCl + 2 FS + 1 Jerk

B1.) Strict Dips – 6-8 choose variation that suits your skill level

B2.) Candlesticks – 12-15 rep

B3.) Side plank hold 20 sec R/L

3-5 rounds rest 60-90 sec

+

3 RFT

10 Thruster

10 Ring Row

10 Cal Row

10 Sit Up

Thursday:

Performance

A. Clean Work 15 min - start w/ dowel or BB warm up.

1 Sq. Clean + 1 FS + 1 SJ Jerk

B1. GHD Sit-Up – 10-12 rep

B2. GHD Back Ext – 10-12 rep

5 rounds rest 60 sec b/t

+

3 RFT:

7 Thrusters (55k/35)

3 RC

20 Walking lunge Step