Strength:
A) Strict Press @ 50% of max: 1 set max reps, rest 60 sec, repeat, rest 90 sec, repeat
B) Power Jerk + Split Jerk: Every 60 sec x 8 min: 1+1 increasing every set to heavy set for complex
C) BS: Every 60 sec: 60/2, 70/2, 80/2, 85/2*6 sets
Skill
A) accumuate 2:00 min couch stretch e/ leg
B) 4-6 sets as able – steady pace
– 4 alt. eccentric pistols (weighted as able)
– 6-10 explosive plyo pushup (hold hollow pos. throughout!)
– 1-4 strict MU as able
Conditioning:
5-6 Rounds:
30 sec max Airdyne
7 Hang Power Clean (185/125)
3 Rope Climbs
Rest 2:1