Strength
A) Strict press volume progression
10 @50% + 7-8kg
10 @50% + 9kg
10 @50% + 11-12kg
B) TNG power clean
12-10-8-6-4
Start ~ 50-60%
( Compare weights to week 1 )
Conditioning
For time :
20 TTB
35/30 cal bike
21 Hang squat clean 50/35kg
15 TTB
25/20 Cal bike
15 Hang squat clean
10 TTB
15/10 Cal bike
9 Hang squat clean
15 TTB
25/20 Cal bike
15 Hang squat clean
20 TTB
35/30 cal bike
21 hang squat clean