Thursday 11.2

Weightlifting

A. Power Clean + Thruster + Front Squat + Jerk (no combining the movements) - build up to around 60-70% of your most recent clean and jerk PR

B. Clean and Jerk 1@95% - if you make this, you can go up

C. Clean Pull - 3RM

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A. Halting Clean Deadlift (below knee) 4x2 @110% of most recent 1RM - pause below the knee and go back to the floor. This is considered a rep. Do not stand all the way up  

B.  Tabata Clean start static holds :20 on / :10 off x 8 rounds

C.  Bench Press 5x10 @bodyweight
*scale to 3/4 bodyweight or 1/2 bodyweight

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A. 21-15-9
Burpees
100m run
OH weighted sit-ups @45/25

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Powerlifting

A. Power Clean - 3RM

B. Halting Deadlift (below knee) 4x2 @110% of most recent 1RM - pause below the knee and go back to the floor. This is considered a rep. Do not stand all the way up. If you cannot maintain posture, reduce the weight. 

C. DB Flys - 5x10-12 reps immediately into max reps bench press @bodyweight
*scale to 3/4 bodyweight or 1/2 bodyweight
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21-15-9
Burpees
DB thrusters @35/20# 
OH weighted sit-ups @45/25

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A. Reverse planks 3-4 x 60s on, 60s off
5-10 strict t2b after each set