Strength
A) Strict press speed :
Every 1:30 for 8 sets
3 strict press @60%
( Push up fast, control the bar on the way down )
B) Power clean
1×1 @90%
7×2 @80-90%
Conditioning
Every 4:00 x 3 ( no rest )
600m run
Max double DB farmers step up to 20” box
Extra :
2-3 rounds NFT
2 no jump rope climb
1 smooth set burpee box jump over
2 rope climb
