Friday
Strength
Pause C&J 10 x 1
Every Minute for 10 minutes. Pause each rep of the clean above knee, and pause each rep of the jerk in the catch position for 2 seconds.
Conditioning
12-9-6
Thrusters
Bar MU
Rest 2 Minutes
500M Row for Time
Level 3- 135/95
Level 2-115/85
Level 1- A weight that allows forthe thrusters to be completed in 2-3 sets each round, bar work to be done in 2-3 sets each round.
*The couplet piece has a time cap of 8 minutes to complete. At 8 minutes if you arent done move immediately to resting then into the 500M row sprint.