Complete in Order
Strength:
A) 3 pos. Clean (floor, below knee, above knee): Build to max in 14 min.
B) DL: APRE – 3/4 weeks
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#
Skill:
A) 5 sets of 5 strict ring pullups
Conditioning:
5 rounds for time
-1 rope climb
-15/12 cal row
-1 rope climb
-40 UB Double unders
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