Strength
A1. Strict Press 4 x 5 @ 65% – 70%- 75%- 80% of last weeks heaviest strict press
A2. Weighted Step-ups 4 x 10 (5 each leg) with Kettlebell – As heavy as possible.
Conditioning
3 rounds – in a 4 minute window complete:
- 400m Run
- 10 Shoulder to Overhead (155#/103#)
- Max Burpees with remaining time
Rest 2 minutes between each round. Score is total number of burpees completed for all three rounds combined.