Strength:

Press

Fitness:

3 x 5 (Linear Progression)

Add 2.5-5lbs from last weeks numbers if the sets went well.

Performance: 5/3/1  week

75% x 5

85% x 3

95% x 1+

Add 10lbs to your training max. Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 10 plus on the rep out, but save 2 reps in the tank.

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Conditioning:

AMRAP 12 Minutes:

24 Kettlebell Swings

12 Box Jumps

6 Push Ups

The swings should on the light end and ideally unbroken.