A.
Split Jerk
3, 3, 3, 2, 2, 2
*Rest 2min between sets. Build into a heavy triple, then build into a heavy double. Use jerk blocks if available.
B.
Front Rack Walking Lunge
5×8 (4 per leg)
*Jump by 5-10 lbs each set to build into a heavy set of 8
C.
3 Rounds of:
Min 1: ME UB Ring Dips
Min 2: ME UB Strict T2B
Min 3: ME DUs in 1min
Min 4: Rest
D.
250m Row
2min Rest
500m Row
4min Rest
1000m Row
5min Rest
1000m Row
5min Rest
500m Row
4min Rest
250m Row
*Record score for each attempt
A- 205, 215, 225, 235, 245, 255
B- 135, 155, 165, 175, 185
C- ring dips: 10, 8, 7, T2B: 5, 6, 6, DU’s: 84, 81, 86
D- :45, 1:42, 3:42, 150, :50
A: 185 for 3, 215 for 2
B: up to 165.
C: dips 10, 12, 14; st2b 6,8,11, dubs 51 ub (thought it was me ub), then 81, 80, me
D: 53, 1:51, 3:55, 4:04, 1:50, 51.