Complete in Order:
Strength:
A) Bench Press: 50/6, 60/5, 65/4, 70/4*3 sets
B1) DB Reverse Fly: 3×12
B2) DB Bent Over Row: 3×15
B3) DB Tricep Extension: 3×20
Skill
A) 4 sets – 20 ft. Jerk Grip OH walk w/ 20 sec hold at end
*stay stacked
B)3x through, rest as needed
-10 ft HS walk to wall w/ 20 sec. hold
-15 ft. HS walk to wall w/ 15 sec. hold
-20 ft. HS walk to wall w/ 10 sec. hold
-25 ft. HS walk to wall w/ 5 sec. hold
C) 50 band pull aparts w/ connected core
Every 10 stop and perfrom 10 weighted situps
Conditioning:
EMOM x 20 min:
0:00- 12 Heavy Russian KB Swings (70/53)
1:00- 8 Strict Pullups
2:00- 8-12 Ring Pushups
3:00- 30 sec assault bike sprint