Strength:
- Bench Press: 5 sets to 5RM
- BN Jerk: every 90 sec: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, [80/1*6 sets every 30 sec]
- BS only: 3 sets of 8 @ 70% of BS
Skill:
- 5 sets – Start ~10 ft. from wall HS walk to wall, without dropping reestablish a hollow inverted position and hold for 10 sec.
- 5 sets max -1 Strict deficiet HSPU as able
Conditioning:
- With a partner if possible, it not rest 1:1
- 100m (50m down and 50m back) prowler push x 10 sets (135/100 total weight)