| Complete in Order |
| Strength: |
| A) Strict Press: 7×2 up to 2RM B) Jerk: 60/6, 70/5, 75/4, 80/3*4-6 sets as time allows |
| C) Jerk Dip, 2 sec pause in the dip: 100/2*4 sets |
| D) BS: E2MOM: 50/10, 60/10, 70/8*4 sets |
| Skill |
| A) On Rings for consistency – 16-18 min. Alt. EMOM E- 4 hollow rocks + 2 candlestick rolls O- 3 MU B) After cond. – |
| Conditioning: |
| Assault Bike Pyramid: 30 sec sprint 3 minute easy ride 20 sec sprint 2 minute easy ride 10 sec sprint 1 minute easy ride 10 sec sprint 2 minute easy ride 20 sec sprint 3 minute easy ride 30 sec sprint |
Developing Power & Strength through the use of the Olympic Lifts.
