A) Back Squat: 3 x 5 reps at 90% of 5 RM on Monday
ATTENTION: If you found a true 5rm and have done programming as written… These will crush your soul.
B) Power jerk: 3 x 5 reps at 90% of 5 RM on Monday
C) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
D) 1 mile assault bike+20 strict pullups(singles not allowed) 1 mile assault bike+20 strict chin-ups(singles not allowed) 1 mile assault bike+20 bar muscle ups
Second session: preferably after A-D and a nice rest with food in between including a recovery shake and a meal.
Class. Including warm up, skill, and WOD.