Strength:
A) BN Jerk: 60/3*3 sets, 70/2*3 sets, 80/2*3 sets, 85/1*3 sets
*on the last rep of the last set of each percentage hold the bar OH x 15 sec totaling 4 OH holds with increasing load
B) BS: every 90 sec complete the following percentages + 2 Burpee Box Overs, don't touch top of box (20/16): 60/3, 65/3, 70/3, 75/2, 78/2, 80/2, 85/1, 88/1, 92/1
Skill
5 rounds – 2min. on/ 2min off
– 50 UB DU
– 6 alt. pistols
– ME MU in remaining time
(stay focused on MU form even when you are tired)
Conditioning:
5x60m sprint, rest 20 sec
rest 3 min
4x80m sprint, rest 30 sec
rest 3 min
3x100m sprint, rest 40 sec