Strength:
A) Jerk from rack: 8 sets of 2 working to heavy double
rest 2 min
B) Every 30 sec complete 1 Power Jerk @ 90% of heavy double but from the ground x 6 sets
B) BS: every 60 sec: 60/1, 70/1, 75/1, 80/1, 85/1, 90/1, 95/1, 90/1, 85/2, 80/3, 75/4, 70/5, 60/6
Skill
A) 4 x 10 candle stick rolls (focus on tight hollow and quick transiitions)
B) 4 sets – rest 2 min. b/n sets
a1- 2 strict MU + Max -1 MU
a2- 5 broad jumps
C) 4 min. Tabata – Post holding Dragon flag
Conditioning:
6-8 Rounds
6 STO (165/115)
7 TTB
8 Wall Ball (30/20 to 12/10ft target)
rest 2:1