Strength
Overhead squat positional
“ 10 second squats “
2×1 @heavy but perfect
Then
3×3 @heavier than last week !
- tempo OHS – should take 10 seconds to go down and up !
Conditioning
For time
4 rounds
12/9 Ski / row
15 chest to bar pull up / chin over bar
30M sandbag/plate bear hug carry ( AHAP )
Extra
Skill – HSPU progression
Every 2 mins for 16min
- strict HSPU
- deficit HSPU
- Kipping HSPU
