Skill.
Adv. Kipping Hspu technique
Beg. Strict Hspu progressions
Conditioning.
CFNE Strict Press Biathlon
800m run
21 unbroken strict press 52.5/35kg
800m run
18 unbroken strict press
800m run
15 unbroken strict press
200m run penalty each time you break on strict press
Skill.
Split jerk 5×1 @ 85-90%
Conditioning.
4min amrap
9 chest to bar
9 box jump overs
rest 90sec
3min amrap
6 chest to bar
6 box jump overs
Strength.
Front squat 5RM. Then 3×5 @90% of 5RM.
Conditioning.
6min ascending ladder
3 cleans 60/40kg
3 toes to bar
Add 3 reps each rd.
