Strength:
A1. Bench Press: 5RM, then 2×5 @ -10%
A2. Supinated Bent Over Row: 3×5
Conditioning (Practice):
1-2-3-4 Rope Climbs*
3-6-9-12 Snatch (135/95 – Squat or Power)
*Scale for Rope Climbs is 3-6-9-12 Pull Ups
Enter your details below and we'd be happy to show you our rates and explain them in detail!