Friday

 Pursuit

A. Clean Complex – Power Clean + 2 HPC + 3 Jerk Anyhow – 15 Min RAN

B1.) 1L KB DL contralateral 6-8 R/L. Keep hips and shoulders square

B2.) DB Dead Bug Press – 6R/ 6L

+

5:00 ON, 2:00 OFF x 3

Row 12 Cal

12 Push Press

12 Air Squat

Friday:

Performance

A. Clean Complex – 1Pwr Clean + 1Sq. Clean + 1Split Jerk – 15 Min , sm. build

B1.) Deficit Push -Up 8-10 rep. Use boxes or parellette

B2.) DB Dead Bug Press – 6R / 6L

+

5:00 ON, 2:00 OFF x 3

Row 12 Cal

6 HPC (50k/35k)

6 OHS (same)