Strength:
A1) Bench Press: 5×3 @ 90% of 3RM from last week
A2) Pendlay Row: 5×8 AHAP
Skill
A) 3 min. box shoulder stretch
B) 3 min. wrist stretch
C) 10 rounds – 15 ft. HS walk to wall reestablish straight body and hold for 15 sec.
Conditioning:
AMRAP in 45 min:
2k row
35 GHD Situps
50 Russian KB Swings (70/53)
35 Wall Ball (20/14)
1 min rest walking