Complete in Order
Strength:
A) Strict Press: 4 medium sets of 5 every 2 minutes
B) Push Press + Power Jerk + Split Jerk: 40/3+2+1, 45/3+2+1, 50/3+2+1, 55/3+2+1, 60/3+2+1, rest 90 sec
C) Jerk Dip with 2 sec pause in dip: 100/2*4 sets EMOM
D) BS: 60/10, 70/8, 75/6, 80/4, 85/3, rest 90 sec
Skill
A) 5 sets of 5 scapula pullups + 5 hollow arch swings (tight and compact)
B) 6 sets of 6 – Kipping CTB PU (no butterfly, focus on kip)
C) 5 sets of 5 TTB + 5 sec. L-sit hold + 5 L-sit scissorss e/leg + 5 sec. L-Sit hold
Conditioning:
21-15-9:
KB Swings (70/53)
C2B Pullups