Friday

Friday:

Pursuit

A. Power Clean and Jerk – 2,2,2,2,2. sm. Build, make the last two sets tough. Rest 60 sec b/t

B1. Jump to Ext Hold – 10-15 sec

B2. T2B/K2e Practice, 1 min. Work on Bar tap and hitting your target.

B3. Quad Crawl – 2 gym length

+

Strict Press Biathlon

24-20-18 DB Press

2 TH Loop after each round

*if you drop the DB's, you do 10 burpees

Friday:

Performance 25 min

A. Clean & Jerk - work up to a tough single in 10 min.

B1. Wt. Pull-Up 2-3 rep

B2. GHD Back ext -12-15 rep

B3. L Sit Hold – accum 30 sec.

+

Strict Press Biathlon

24-20-18 Press (40k/24k)

2 TH Loop after each round

*if you drop the bar, 10 burpees