Strength
1A) Pause Dip + Pause Catch Push Jerk
- 4 x 2, building
Pause 2 seconds in the bottom of the dip and 2 seconds in the receiving position.
1B) False Grip Ring Pull Ups
- 4 x 3-5 @ 21X2
Conditioning
4 Rounds for time:
- 400m Run
- 15 Push Jerks (115/75)
- 15 Box Jumps (24/20)