Warm-up:
3 rounds:
A) 5 Bent-over T’s, Y’s and I’s
B) 10 Kneeling Bottoms up KB press, 5 each arm
Strength:
1) Find a Push-press 3RM
Strength/Skill:
2A) Snatch Balance 3RM in 5 sets
2B) Ring-dips 4x5, 33x3 tempo
Conditioning:
3) For time:
50 Burpees
20 FS@60%
50 Burpess
*****
Extra work:
Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.
Strength:
1) 3RM Bench-press in 5 sets
Capacity:
2) Row 5k at or below 150 BPM