I. Engine (session 1)
A. 6x500m row (90s rest)
- Same pace as last week. Shoot for precision.
II. Weightlifting (session 2)
B. Clean RDL into Shrug (5 sets): 3@90%
C. Jerk (4 sets): 3@80%
- If you struggle with lockout, go 5-10% lighter and pause in the split overhead position for a full 5s after each rep.
D. Front Squat (5 sets) 3@82%
- B-E are all working weights.
E. Every 45s for 7:30 (10 sets): 8 UB C2B