Strength
1A) Push Jerk
Performance (Wendler 5-3-1):
- 65% x 5
- 75% x 5
- 85% x 5+
The last set is max effort. If you feel good, go for as many reps as possible. If you feel run down, stop at 5.
Fitness:
- 3 x 4-6
1B) Ring Row
- 3 x 12
Conditioning
In 14:00, climb the ladder, adding 5 reps each round:
- Push Press (95/65)
- Chest to Bar Pull Ups
- Box Jumps (24/20)
Optional Independent Work
3 Sets:
- 10 Dumbbell Strict Press
- 3-5 Strict Muscle Ups
- 10 Sidelying Dumbbell External Rotation per side