Strength
1) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2) Fitness: Every minute on the minute for 10 minutes, one deadlift at new linear progression weight. Do not work up.
Performance: Every minute on the minute for 10 minutess, one deadlfit paused two seconds 2″ off ground. Start at 75%. You may work up, but keep form tight.
Optional independent work:
3a) 3x 50m Overhead Axle Bar Carry
3b) 3x :30 (accumulate) L-Hold (pull up bars, rings, rope, or parallettes)