Strength:
A) Power Jerk TNG from rack: 5 sets of 3 to TNG max triple
B) Jerk From Rack/Blocks: 60/3, 70/3, 75/3*3 sets, 80/2*3 sets, 85/1*3 sets
C) BS: 60/5, 70/4, 80/3, 85/2*3 sets
Skill
A) Accumulate 10 perfect Wall walks (chin and toes to wall)+ 10 sec. hold
B) 5 attempts – Max HS walk
C) After conditioning – 4 min. hanging L-sit tabata
Conditioning:
4-5 Rounds:
12 OHS (115/75)
12 Ring Dips
12 C2B Pullups
50ft OH Walking Lunge
rest 1:1