Strength:
A) Press from Split: 6,5,4,3,2 to heavy double
B) BN Jerk + 2 sec pause in split: every 90 sec complete 2 reps @ 80% x 8 sets
C) BS: 5 sets of 2 @ 87%
Skill:
A) 5 sets of 5 seal rolls in each direction rolling to hollow/arch positions (no hands!)
B) 6 sets – 6-10 CTB Pullups + 10 sec. chin hold above bar
C) After conditioning – 4×10 barbell ab rollouts +one final slow roll and hold at max distance
Conditioning:
4-5 Rounds
8-6-4-2:
Hang Clean, full squat (165/115)
Burpee over bar
rest 1:1, rest longer if round times begin to deviate more than 15 seconds