Stand Up For Gender Equality
Thursday
Workout of the Day
Fitness
Strength
Pendlay Row 5-5-5-5-5
Conditioning
3 rounds for time: 20 Pushups 10 DB Thrusters, 50/40lbs.
…then rest 2 mins…
3 rounds for time: 20 Situps 10 KB Deadlifts, 70/55lbs. (each hand)
Sport
A. Power Clean + Power Jerk, 5×2@70%PC
B. Split Jerk 4×2@80% B1. Strict Pullups 4×4-6 reps
C. 20 min Row@70% effort
D. 20 sec. ME Burpees to plate Rest 2 mins X 6
Barbell Club
A. Front Squat + Power Jerk, build to 80% of PJ
B. 2 Dips + 1 Jerk, build to 80% of SJ
C. Clean & Jerk, 2×2@70%, 2×1@75%, 2×1@80%
D. Clean Pull 4×2@100%
