Strength
1A) Push Jerk
- 4 x 2
*Pause 2 seconds in the receiving position each rep.
1B) Explosive False Grip Ring Pull Up from Flexed Hang
- 4 x 2-3
Fitness: Ring Pull Ups
- 4 x 1-3 @ 41X1
Conditioning
3 Rounds for time:
- 400m Run
- 25 Kettlebell Swings (70/53)