Strength

Jerk from the racks work up to a heavy 2RM

Bench Press

Set 1: 90% x 1, rest 2 minutes then 75% x 5

Set 2: (add 5 kilos to each weight if possible) 90% x 1, rest 2 minutes, then 75% x 5

Set 3: (add 5 kilos to each weight if possible) 90% x 1, rest 2 minutes, then 75% x 5+reps

Conditioning

For Time

1500m Row

50 Wall Balls (20lb/14lb) to 10′ target

40 Chest to Bar Pull-ups

30 Box Jumps (24″/20″)

20 Burpees