Strength
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 5RM, then two drop sets at 90%
1b) Weighted/Strict Pull-Ups 3x ME (aim for 5-8 reps)
Conditioning
Teams of two, 10 Rounds:
- Partner one: Row 2 minutes for max meters
- Partner two: 6 Heavy Dumbbell Snatches (3L/3R)
Switch positions every 2 minutes with 10 seconds transition time. Record total meters and dumbbell weight used.
Mobility
Floor chest stretch; can be done with bent legs, 2-3 sets of 90 sec, may incorporate PNF by pushing into floor.