Monday:
21-15-9 reps of:
Deadlift 225/155 pound
Overhead squat 135/95 pound
Tuesday:
1-1-1-1-1-1-1 Behind the neck Jerk
Wednesday:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30/24 inch box
GHD sit-up
Thursday:
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load
Friday:
“Elizabeth”
21-15-9 reps of:
Clean 135/95 pounds
Ring dips
