Strength:
A1) Jerk Dip with 5 sec pause at bottom of dip: 100/2*4 sets, no rest
A2) Hollow Rock Hold x 45 sec*4 sets, rest 60 sec
Skill:
A1) Bench Press: 4,4,2,2, rest 90 sec ascend in weight each set, no rest
A2) Bar MU: 3 set of ME reps immediately after Bench Press up to 15 reps, rest 2 min, yes this means you will END on bench press 4th set
Conditioning
For Time:
5 Rounds:
60 sec ME Prowler Distance
Rest 30 sec
60 sec ME rep DL (185/135)
Rest 3 min