Strength:
A. Strict Press: choose either rep scheme
1. 5×3
2. 1RM then -20% for 2×3
B. Strict Pull Ups: 3×10
Conditioning (Practice):
Complete 1 Round of the following, every 3 minutes:
- 3 Snatches or Cleans (start at 60%)*
- 30 Double Unders (Scale to 60 Single Unders)
- 20 sec L-Sit Hold (Scale to 20 Sit Ups)
*Increase the weight by 5% every round
**As long as you are able to complete the required work within each 3 minute round, continue to advance to the next round.
Mobility:
Accumulate 2 mins in the bottom of a cossack squat (each leg)