GHD Sit-up - 3 x 10
GH Raise - 3 x 10
2 x Maxrep t2b
24, 22
OLYMPIC
Rack Jerk - 1 x 5 (60%), 1 x 3 (65%), 1 x 1 (70%), 1 x 5 (65%), 1 x 3 (70%), 1 x 1 (75%), 1 x 3 (75%), 1 x 1 (84%)
150, 160, 170, 160, 170, 185, 185, 205
Push Press - 1 x MaxRep @ 155 - 14
STRENGTH
Front Squat - 5 x 5 (build to moderate - this should not be a 5RM)
185, 195, 205, 205, 205
Good Morning - 3 x 5 (moderate) 100
CONDITIONING
8min AMRAP - work at ~85%
8 KB Snatch (each arm) @ 53#
8 T2B
16 Push-ups, feet elevated on 45# plate
Rounds: 4+3 t2b
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