Strength

4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 65% of 1RM Bench Press
***Trend towards going too light and actually holding the tempo over going too heavy

Conditioning

“It don’t look good”

7 Sets
1 Rope Climb
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24”/20”)
-Rest 1:1 b/t Sets-