Strength:
A) Push Press: 5×3 @85% of 3RM
B) Jerk from rack: 60/2, 70/2, 75/2, 80/2, 83/2*4 sets
C) BS: 60/2, 70/2, 75/2, 80/2, 84/2, 88/2, 92/1
Skill
A) 5 x5 weighted strict Dips working to 5 rm
B) 5 sets – Focus on Kip consistency
2 Bar MU
4 CTB
6 PU
8 TTB
C) After Conditiong: Accumulate 60 GHD situps just to parellel
Conditioning:
AMRAP in 10 min:
5 OHS (135/95)
7 Burpee Over Bar
9 Pullups