Strength
Overhead squat positional
“ 10 second squats “
1×1 @heavy but perfect
Then
5×2 @heavier than last week !
  • tempo OHS – should take 10 seconds to go down and up !
Conditioning
For time :
4 rounds
20 Alt snatch
25/20 cal ski/row
2 rope climb / 6 pulling variation
Rest 1:00
Extra :
Every 2 mins for 12:00
1 set of kipping deficit HSPU