| Complete in Order: |
| Strength: |
| A) Bench Press 3 Position: (3 reps @ each of close grip, regular, wide): 4×9 (3 reps each) between 70% and 75% B1) Incline DB Bench Press: 3×10 B2) Chest Supported DB Row: 3×10 B3) Floor Skullcrushers: 3×10 |
| Skill |
| A) 3 sets of following – 4 feet together squats (frog squats) – 4 alt. candlestick roll to pistol – 30 sec. plate pinch hold (pick hard but doable weight) B) Climb ladder in 6 min. C) 50 GHD situps – Go for max UB set to start |
| Conditioning: |
| EMOM x 20 min 3 Hang Power Clean (205/150) 10 TTB 6 Front Squats (205/150) 4 Wall Walks |
Developing Power & Strength through the use of the Olympic Lifts.
