Strength:
A) Jerk From Rack + Jerk Grip OHS: 50/5+5, 60/3+3, 70/1+3*3 sets, rest as needed
B) Blocks: Power Clean + FS: 60/1+5, 70/1+5, 80/1+5, 85/1+3*3 sets, every minute
Skill:
Strict Tempo HSPU: 1 rep @ 5131, rest 15 sec, 2 reps @ 30X1, rest 30 sec, 4 AFAP, rest 3 min x 4 sets; use as hard a scaling as possible *google what the tempo 5131 or 30X1, ask someone what it means, do everything in your power to find the answer for you yourself. if you can’t figure it out. email me.
Conditioning
5 Rounds:
400m run
5 Rope Climbs
15 GHD Situps
10 Ring Dips