Strength:nA) CJ: 60/2*3 sets Touch and Go on the minutenB) CJ: 70/2*3 sets Touch and Go on the minute
C1) GHD Raises x 8 x 4 sets, rest 60 secnC2) Pressing Jerk Balance x 5 x 4 sets @ 50% of max CJ, rest 60 sec DEMO
Skill:nA) 3 rounds: ME strict HSPU + ME Kipping, rest 3 min
Conditioning:n5 Rounds:n500 m rown12 OHS (135/95)n12 PullupsnRest 1:1
Developing Power & Strength through the use of the Olympic Lifts.
