Strength:
A) TNG Shoulder to OH: every 30 sec complete 3 reps @ 70% x 5 sets
B) Jerk: every 60 sec complete the following reps at the written percentages:
60/2, 70/2, 80/1, 85/1, 90/1, 95/1, 90/1, 85/2, 80/3, 70/4, 60/5
C) BS: every 90 sec: 60/2, 70/2, 80/2, 85/2, 88/2*5 sets
Skill
A) 5 steady sets of 6 Hollow rocks + 3 candlestick rolls
B) 5 rounds – every 2 min.
– :15 sec window = AMRAP burpees AFAP
– Rest 15 sec.
– Ring MU = as many burpees finished
Conditioning:
5-6 Rounds
20 GHD Situps
40ft OH Lunge (165/115)
20 KB Deadlift (70/53) *if you have heavier go heavier
Rest 1:1