Saturday 071517

Strength Focus
Every 2 minutes for 16 minutes (8 sets)
Cleand and Jerk
Sets 1 & 2 - 3 reps @ 60%
Set 3 & 4 - 2 Reps @ 70%
Set 5 & 6 - 1 Rep @ 80%
Set 7 & 8 - 1 Rep @ 80+%

Bench Press
5 x 5 @ 90% of your 5RM

Gymnastics Focus
Do 3 sets of 80% of the amount of strict pull ups from last weeks max.
Do 3 sets of 80% of the amount of strict HSPU you did from last weeks max.
Do 3 sets of 80% of the amount of strict ring dips you did from last weeks max.

Cardio and Endurance Focus
25 MInute Row @ 20 seconds slower then your best 2k Pace]