| Complete in Order |
| Strength: |
| A) Strict Press: 6×3 @ 90% of 3RM from last week B) BN Jerk: 60/5, 65/5, 70/5, 75/4*4 sets |
| C) Jerk Drive: 100/2*4 sets |
| D) BS: E2MOM: 50/10, 60/8, 70/6, 80/5, 85/4, 80/5, 70/6, 60/8, 50/10 |
| Skill |
| A1) 4 sets of 5 Hollow Arch Kips on Rings with hips finishing at the rings, rest as needed A2) 4 sets of 8 MU Transitions with feet on a box above your hips, rest as needed B) EMOM x 6 min: |
| Conditioning: |
| Rowing Pyramid: 1k row, rest 1:1 750m row, rest 1:1 500m row rest 1:1 250m row rest 1:1 500m row rest 1:1 750m row rest 1:1 1000m row rest 1:1 |
Developing Power & Strength through the use of the Olympic Lifts.
