Strength:
A) Power Jerk + Jerk Grip OHS: 70-75/2+3*3 sets, rest 90 sec
B) On Toe Split Jerk + Recovery in Power Rack: 90-100/5*3 sets, rest 90 sec
A) BS: 5×3 every 90 sec @ 80%
Skill:
A) Every 90 sec complete 5 Hard HSPU (make it hard i.e. deficit, paralettes, etc) x 6 sets
B) Bench Press: 3×3, use heavy working weight for all 5 sets, rest 2 min
Conditioning:
3 Rounds:
1k Row
100m farmer carry (53/35)
15 Box Over Jumps (24/20)
30 Pullups