Strength:

Press

Fitness:

3 x 5 (LP)

Performance: 5/3/1 3 week

70% x 3

80% x 3

90% x 3+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 8 plus on the rep out, but save 2 reps in the tank.

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Conditioning:

AMRAP 15 Minutes:

50 Double-Unders

20 Dumbbell Thrusters

Scale Dubs to 50 Single-Unders or 20 attempts as appropriate. They should be heavy enough to possibly need to be broken up a bit into 2-3 sets.