Strength
1A) Weighted or Strict Chin Ups 4xME – scale so that your reps fall into the 6-8 repetition range
1B) Bench Press: 3×5 Linear Progression
Add between 2.5-5 pounds from last workout; if you are benching less than 100 pounds, add 2.5.
Conditioning
4 Rounds:
- 200m Run
- 8 DB Snatch, switching arms every rep (75/50)
- 8 Ring Dips, no kipping
15 min time cap