Strength:
Bench Press:
3 x 5 Linear Progression
Add 2.5-5lbs from last weeks working sets
Deadlift:
Heavy 5
Warm up to a preform one top set of 5 reps.
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Conditioning:
For Time:
15-12-9-6-3
Thrusters
Box Jumps
The Thruster weight should be light for you and unbroken on the fast end. Pick a box height you feel comfortable with.