Strength
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
3 rounds for time of:
Run 400m/ Row 500
30 KB Snatch (15l/15r anyhow) 53/35#
