Strength
1a) Fitness: Press 3×5 Linear Progression, if there is enough time you may do a 4th set
Performance : Press 2×4@80%, 1×4+@80% (3 sets at 80%, last set is 4 or more)
1b) 3x 2 16′ Rope Climb
Conditioning
“Jackie”
- 1000 meter row
- 50 Thrusters (44/33)
- 30 Pull-Ups