Strength:
A1. Weighted push ups 5RM, then -25% of added weight for 2×5
A2. Weighted supinated pull ups* 5RM, then -25% of added weight for 2×5
Conditioning (Practice):
15 mins to complete the following:
5-4-3-2-1 Clean & Jerks (Start with 65% and add weight each round)
3-6-9-12-15 TTB
200m Run after every round
Structural Balance Extra:
A1. Single arm DB strict high pull (lower the bell slower than the ascent): 3×8
A2. Hollow hold/rock 3-5x 30-60 sec