Weightlifting

Clean & Jerk 1-1-1, 4x1

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.

Strength

1) Deadlift 3RM x 1 Rep from Failure x 4
2) Touch-and-Go Deadlift 1 x Max Reps @ 405#/275#

Notes
Touch-and-Go: Do not sacrifice mechanics for more repetitions. You must be able to control the eccentric on every rep (it must be the same speed or slower than the concentric). Do not bounce the bar off the floor. If you completed more than 20 repetitions last time you did this, or are likely to do so today, add weight.

Gymnastics

Strict Muscle-Up, 5 Sets
Your goal is to complete 5 unbroken sets of 5 perfectly controlled reps.

Sport

15-12-9 For Time:
Back Extension with 45#/25# plate
Strict Toes-to-Bar
GHD Sit-Up with 20#/14# Medicine Ball

Notes
Back Extension: Hold plate across chest.
Toes-to-Bar: Count the rep upon returning to a controlled hollow hang at the bottom of the rep, not when the toes contact the bar at the top.

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