Warm-up:
3 rounds:
10 Split presses
10 Kang Squats empty BB
WL:
Find a 1RM CJ:
Strength:
Find a new 8RM Thruster, in 5 sets
Conditioning:
21-15-9
OHS (95/63/40% of Snatch)
Chest-to-bar Pull-up
Extra work:
Aerobic capacity:
1) Row 5k for time, with HR between 145-150 BPM, compare to week 32)