Weightlifting

Pull + Clean + Jerk from Blocks 80%x2, 85%x(1+2+1), 90%x1, build to heavy single, then 80%x(1+2+1)x2

Strength

1) Back Squat 4-4-4-4-4-4, add 5-10lbs to each of your sets from last week

Notes
First set = +5-10lbs from last week's 4 @ 7
Second set = +5-10lbs from last week's 4 @ 8
Third set = +5-10lbs from last week's 4 @ 9
Fourth-Sixth sets = +5-10lbs from last week's load drop sets

Sport

1) "Isabel"
For Time:
30 Snatch, 135#/95#

2) Each For Time:

@ 0:00
50 Burpee Pullups, bar 8"/6" outside max reach

@ 8:00
75 Calories Assault Bike

@ 16:00
15-12-9
Burpee Pullups, bar 8"/6" outside max reach
Assault Bike Calories

@ 24:00
TIMECAP

Strength Accessory

Back Extension 4 x 2 reps from failure

Notes
Add weight from last week if you performed more than 10 good reps per set.

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