Monday:
15-12-9 reps for time of:
Thrusters 135/95
Weighted Pull-ups 45/30 pound
Tuesday:
Five rounds for time of:
500 m Row
15 Bench press, 135/95 pound
*note: coach directed 10 elevated ring rows*
Wednesday:
Four rounds for time of:
400 m Run
50 Squats
Thursday:
5 x 5
Dumbbell Clean & Jerk
Go heavy. Ground to overhead
Friday:
“Jackie”
1000 meter row
50 Thruster, 45/35 pound
30 pull-ups
