| Complete in Order |
| Conditioning: |
| 4-6 Rounds: 15 Cal Row 10 Power Cleans TNG (135/95) 10 Box Over Jumps (24/20), lateral if able Rest 2:1 |
| Skill |
| A) Towel b/n feet – 4 sets – 3 Kip only – 3 Kip + pull – 3 Ring L-sit pullups B) 12 min. every 2 min. – 2-5 weight vest MU + 3-5 Dips (as able) – Do not change your form or go to failure (scale w/ weight and reps) C) After Strength: 100 GHD situps just to Parellel – break up as desired |
| Strength: |
| A) Push Press: Every 90 sec: 5 Push Press @ medium weight + 5 Strict Pullups x 9 minutes |
| B) BS: Work up to 85% anyway possible, complete 2 reps @ 85% every 60 sec x 6 minutes |
Developing Power & Strength through the use of the Olympic Lifts.
