I. Engine (Session 1)
5 x 500m row (rest 90s)
- Same avg pace as last week.
I. Weightlifting (Session 2)
A. Power Clean + Jerk Dip Hold + Jerk - 4 x 2+2+1 - Don't exceed 80% (of clean)
B. Push Press - 5,3,1,5,3,1 - Don't exceed 95% for final single
C. Goodmorning into Jump - 4 x 5
III. Gymnastics (Session 1 or 2)
D. Strict Weighted Chin-ups: 5 x 5 (22x1) (rest 2 minutes)
- Working weight
E. Chest to Bar Pullups: Reps/Rest
- If these numbers are unattainable, scale the first set to 60 to 65% of your max c2b and descend from there.
IV. Conditioning 2 (Session 2)
- 8 consecutive minutes of tabata, alternating between movements
Deficit Pushups (10x1 tempo) 45/25
- Use 45/25# plates to create a deficit, just as you would for DHSPU.