Strength:
A) Bench Press: 5 sets to 5RM, try to exceed last week
B) Power Jerk + Split Jerk: Every 90 sec: 60/2+2, 65/2+2, 70/1+2, 75/1+1*4 sets
C) BS only: 3 sets of 8 @ 75% of BS
Skill:
A) 4 attempts at Straddle Front Lever from Inversion
B) 7 min. of Heaven:
2:00 min. Tabata Hollow Rocks
3:00 min. Tabata Hollow Scissor kicks
2:00 min. Tabata Hollow Rocks
(all performed consecutively)
Conditioning:
3 min running clock
10 Full Cleans (135/95)
10 Ring Dips
Max Calorie Rowing in remaining time
rest 90 sec
repeat for a total of 3 rounds