Thursday

Pursuit 20 min

A. Clean complex – 1 PC + 1 Hang Clean Pull + 1 Hang Clean Hi-Pull + 1 Hang Power Clean, 10-12 min, build as you are comfortable.

B1. Quad Crawl w/ sm 5lb plate on low back – 1 Gym Length

B2. DB Arnold Press – 8 reps, choose a moderate wt.

3-4 sets, rest 60-90 sec, increase wt on your DB's if you like

+

3X6:00 ON / 3:00 OFF

50 HEAVY Rope Skips

12 Up Down

12 DB Hang Power Clean and Jerk

6 DB Ren Row

 

Performance 20 min

A. Clean complex – 1 PC + 1 Hang Clean Pull + 1 Hang Clean Hi-Pull + 1 Hang Power Clean – 10 -12 min, build

B1. Strict Toe-2-Ring – 5-7 reps

B2. DB Arnold Press – 8 reps

3-4 sets, rest 60-90 sec, slight build to your DB's each set if you like.

+

3X6:00 ON / 2:00 OFF

100 Double-Unders

25 Burp

12 Hang Power Clean + Jerk

3 MU (MOD is 3 C2B + 3 Ring Dip)