| Complete in Order: |
| Strength: |
| A) Bench Press: 4×4 @ at one challenging weight @ 31X1 tempo B1) DB Floor Bench: 3×8 B2) Alternating DB Bent Row: 3×20 (10 each arm) B3) DB Overhead Tricep Extension: 3×15 |
| Skill |
| A) 6 sets – 2 wall walks + 5 lateral steps in each direction B) 4 sets -:30 sec. single arm farmers carry e/arm C) 6 sets |
| Conditioning: |
| EMOM x 30 min 0:00: 8 Thrusters (155/105) 1:00: 2 Rope Climbs 2:00: 12 GHD Situps |
Developing Power & Strength through the use of the Olympic Lifts.
