06/02/2017

Warm-up:

1 round:

10 Strict Press

10 Push-press

Strength:

1) Find a Push-press 2RM

Strength/skill:

2A) Find a 2RM Front Squat

2B) Ring-dips 4x5 strict + ME kipping

Conditioning:

3) 7 rounds each for time:

9 Power Cleans (135/95)

7 Lateral burpees

5 Front Squat

3 Power Jerks

rest 1:00

Extra work:

Preferably done as AM/PM work, or with a 2-8 hour gap between sessions.

Strength:

1) 2RM Bench-press in 5-7 sets

Capacity:

2) Row 5k, with HR below 150 BPM

Use kg/lb display and concentrate on stroke power curve