Thursday

Aerobic Work:
40 min running clock:
AD @ consistent pace – track RPM for consistency. Give it a look every minute or so to be sure you’re peddling at the same output.
- Every 5 minutes get off AD and complete the following:
5R/5L – TGU

Strength Work:
A. Snatch grip Deadlift 3 position pauses: 1 inch off floor, knee, high hang, to standing, and 3 second descend. X 3 reps, X 3 sets; rest 90 seconds b/t sets
B.1 PS + 1 OHS – 12 minutes, build
C. Find Heavy Complex for the day:
1 Single Arm DB Press + 2 SA DB PP + 3 SA DB Jerk - build, 10 minutes; rest 30 seconds b/t arms; rest 75-90 seconds b/t sets
+
For Time:
400 M Run
30 Pullups
30 Blank Bar Thrusters
400 M Run