Strength
Overhead squat positional
“ 10 second squats “
2×1 @heavy but perfect
Then
4×2 @heavier than last week !
  • tempo OHS – should take 10 seconds to go down and up
Conditioning
For time :
4 rounds
10 Thruster 42.5/30
10 kipping PU
10 Burpee to target
30 DU
( 12 min time cap )
Extra :
Every 2:00 for 16:00
1: 1 set of strict HSPU
2: 1 set of kipping HSPU