Strength
A) Strict press speed :
Every 1:30 for 8 sets
3 strict press @62.5%
( 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
For time
12/9 Cal AAB ( standing ) 15/12 bike erg
20 box jump 30/24”
12/9 Cal AAB ( standing )
90M farmers carry
12/9 Cal AAB ( standing )
20 box jump
12/9 Cal AAB ( standing )
