Thursday - Week 4 Day 2

Weightlifting

A. 1 1/4 Front Squat - 3RM

B. Clean sotts press - 3RM

C. Clean and Jerk - 3x1@90-95% 

D. Clean Pull 2RM

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"JT"
21-15-9
HSPU
DIPS
PUSHUPS

Scale to allow smooth transitions - 10-15 minute cap. 

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100 calorie assault bike 


Powerlifting

A. Tempo back squat - 53X2 - 3RM

B. Sumo Deadlift - 12-10-8-6-4-2

C.  DB RDL's 3x12

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"Freddys Revenge"

5 rounds - 5 push jerks @185/115 (scale accordingly)
10 burpees
*10 minute cap*
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100 calorie assault bike