Strength
A) Strict press speed :
Every 1:30 for 8 sets
3 strict press @57.5%
( Push up fast, control the bar on the way down )
B) Squat clean – speed
EMOM x 16 ( alternate movements )
2 Squat clean @70-80%
2 vertical leaps for max height
Conditioning
13 Min AMRAP
5 shuttle run
5 squat clean 60/40kg
5 shuttle run
5 bar MU / 10 chest to bar PU
