Saturday 072917

Strength Focus
Power Clean and Jerk
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+%
and
Bench Press
5x5 90%

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

Cardio and Endurance Focus
15 Minute Steady State Run - Recovery Pace