| Complete in Order: |
| Strength: |
| A) Bench Press: 5×10 at one tough weight B1) DB Incline Bench Press: 3×10 B2) Bent Over Plate Row: 3×30 sec max reps with 45/25 B3) Ring Dips Strict: 3×12 |
| Skill |
| A) 3 sets as movement prep for part B: 8 HS Shoulder Shrugs 4 Wall Walks 2 Strict HSPU (free-standing as able) B) EMOM x 10 min: |
| Conditioning: |
| EMOM x 40 min: 0:00- 30 Double Unders 1:00- 10 Alt KB Snatch (53/35) 2:00- 15/12 Cal Assault Bike 3:00- 6 Deadlift increasing in load each set |
Developing Power & Strength through the use of the Olympic Lifts.
