Weightlifting: Push Jerk 3,3,3

When you have maxed out your push jerk, move onto the split.

Split Jerk 3,2,1

Overhead Squat 5x3 @80% of 1 rep max Snatch or if you have it off of your 1 rep OHS.  (NO BASE)


Rings 1

3 sets each of

8-12 reps Ring Push ups

15-30 second holds L-Sits

10-15 reps hip and back extensions

Post ALL loads of Jerks and Split jerks to the whiteboard. Also post squat weight.

Post 1 rep max for split in the Zen.