| Complete in Order: |
| Strength: |
| A) Bench Press: 5×8 @ one tough weight throughout |
| B1) Plyo Pushup: 3×10 B2) Pendlay Row: 3×12 B3) Eccentric Ring Dip: 3×6 @ 71X1 |
| Skill |
| A) 2 min. e/ wrist – banded distractions
B) 4 sets – 45 sec. Double KB OH carry (pick challenging but perfect weight, we are looking for a perfect straight body from wrist to ankle) C) 5 sets – 25 ft. HS hold + Max freestanding HS hold |
| Conditioning: |
| 4-6 Rounds: 12 Cal Row 36 Double Unders 6 Deadlifts (250/175) rest 1:1 |
Developing Power & Strength through the use of the Olympic Lifts.
