Power Development:

Black:  Work up to a heavy single in the push press. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps. 

Green:   Complete 6 sets of 8 reps in the 3 point row on each arm. Start with a light weight and work up.

Blue:   Explosive standing landmine presses. Complete 5 sets of 5 reps on each arm. Once you have completed these sets, complete 3 sets of bat wings for 20 seconds each.

Purple: Work up to a heavy single in the power/ split jerk. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps.

For the Green and Blue groups: Complete a 15 second pallof press isometric hold in the half kneeling position on each side.

Conditioning:

In teams of 3, complete the following with only 1 team member working at a time:

From minutes 0-3 row as far as possible

From minutes 3-6, complete as many goblet lunges 53#/35 / bodyweight lunges / FRL 95#/65 / FRL 135#/95 as possible

From minutes 6-9 complete as many ring rows / ring rows / ring dips / muscle ups

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