Strength:
A) Push Press: 5×3 up to 3RM
B) BN Jerk from blocks/rack: every 90 sec x 8 sets: 3 reps working to a 3RM
C) BS: 60/5, 70/4, 80/3, 85/3, 90/2, 93/1, 85/3*3 sets
Skill
A) 4 sets: 4 kips + 2 Strict Hollow pos. PU
B) 10 min EMOM:
– 5-10 CTB pullups (kip as you wish, focus on form and stop before sloppy form or a rip)
C) After Conditioning- 5×10 Evil wheels + 10 band pullaparts b/n sets
Conditioning:
5 Rounds for Time:
12 Cal Row
8 Push Press (115/75)
10 Box Jumps (24/20)