Skill-work:
Body Building Accessory Work
3 Rounds
10 strict Press
10 BTN Strict Press
10 Front Raise
10 UpRight Rows
Then
2 Rounds
Burnout Bicep Curls with 3 sec Negative
Burnout Tricep Kickbacks Same weight
Conditioning:
21-15-9
Power Snatch
Box Jump (24″, 20″)
Hand Release Push-ups
RX(95/65)