Strength

1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press,  3×6 @ 80-85%

1b) Pendlay Rows 3×6

Conditioning

5 minutes, as many rounds as possible:

  • 5 Push Press (115/75/75/53)(Int Male/Int Female/Novice Male/Novice Female)
  • 15 Box Jumps (20″ for everyone)

Rest 1 Minute, then:

  • Max Double Unders (Int) or Single Unders (Novice) in 1 minute