Weightlifting Strength Development, Open Cycle Wk. 4

Shoulder or Bench Press
Working to a 3RM with 5-sec negative during eccentric phase of the press.
After 3RM is found, do 4 drop sets at 80% of 3RM.

Weightlifting / Gymnastic Conditioning,

AMRAP 13:
21 Jumping Pull-Ups
15 KB Swings, Russian
9 Parallette Shoot-Throughs

After-Hour Accessory Core/ Strength Exercise

Find 3 Max-time hollow holds
Perform Strength protocol Crossover Symmetry