Strength:
A) Jerk from rack: work up to 90% and complete 8 singles every 60 sec
B1) BS: 8 sets of 2 @ 85%, rest 15 sec
B2) Seated Box Jump: 8 sets of 4, tall box, rest 45 sec
Skill
A) Death by Muscle Ups
-as soon as you fail, drop and perform a max set of hollow rocks on the ground
B) 5 sets of 60 sec. weighted high plank hold – rest 1 min. between sets
Conditioning:
5x400m run
rest 1:1 each round, IF a round deviates more than 4 seconds round to round then double the rest before the next set