Strength:
A) Bench Press: 5 sets of 5 @ 90% of 5RM from last week
B) BN Jerk From Rack: Every 60 sec: 60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 93/1, 96/1
C) BS only: 4 sets of 6 @ 80% of BS
Skill:
4 Super sets
A1) 10 weighted alt. Pistols
A2) 6 chest to Rings strict PU
A3) 2 Skin the cats
A4) 20 Sec. Hanging L-sit
Conditioning:
AMRAP in 4 min:
200m sprint
12 Box Jumps (24/20)
8 Hang Power Clean (185/135)
Rest 4 min
3 rounds