P A. q(2:30) x 6 Set 1-2: 3 FS + 2 Jerks @ 65% Set 3-4: 2 FS + 2 Jerks @ 70% Set 5-6: 1 FS + 1 Jerk @ 75% *%s are off your 1 RM Jerk B.
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A. 5 Rds: 1200m Row [3] Active Rest *300m Easy *600m Moderate*300m Hard Optional: Practice a skill during rest -Sandbag to Shoulder -Handstand work -Jump Rope -Support on Rings B. q(1:00) x 10: 0:15 L-sit or hollow hold 0:15 REST
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P A. q(2:30) x 5 BP 3-3-3-3-2 *70,75,80,80,85% of 1RM B. FT [15] 50-40-30 Pushups Pullups C. 10:00 max cals on Echo Bike *complete as 30sec easy pace / 30sec moderate/hard pace F A. q(2:30) x 5 6 dips +