Skill/Conditioning:

A. Every minute, on the minute, for 10 minutes: 

- 1 Push Press + 3 Push Jerks 

**Focus on technique and speed. Add weight if form is present**

B. Strict Press 

- Set 1: 5 - 10 with bar 

- Set 2: 5 @ 50% 

- Set 3: 5 @ 60% 

- Set 4: 3 @ 70% 

- Set 5: 1 @ 80% 

- Set 6: 1 @ 90% 

- Set 7: 1 @ 95%+

**Rest 2-3 minutes**

C. Every minute, on the minute, for 12 minutes: 

- Minute 1: 45 seconds of Ring Dips 

- Minute 2: 45 second of Pull-ups 

- Minute 3: 30 seconds of Rope Slams 

Comment