Strength
A) Strict press ( Heavy )
1×1 @90%
7×2 @80-90%
( compare weights to week 3 )
B) Strict pull up
5 Sets
15 Banded strict pull ups
Or Pull up programme
Conditioning
9 Min AMRAP
13 Deadlift 100/70
9 burpee get over 48/40” / burpee box jump over
