BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

Strength/Skill

1a) Banded Deadlifts: 6×1@50% (with an additional 20% bands)

1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

Row 5k

Note: The goal is negative splits throughout. Begin at roughly 85-90% of best 2k pace, and try to drop 500m splits by 1-3 seconds each 500m. Your final 500m should be the fastest.

Do Work…