Baseline: ROM Drills.Run 400m, 15x Sandbag cleans, run 400m, 15x sandbag cleans.
Strength: Back squats – 8 rounds, every 60 seconds perform 2x back squats @ 65% 1 RM.
Stamina: 4 Rounds, not timed: 5x back squat @ 65% 1 RM, 10x max height jump touch, 25m Overhead weighted carry (95#/65#).
Work Capacity: Complete as many rounds as possible in 20 minutes of the following…
- 10x clean and jerk (135/95#)
- Run 200m
- 5x muscle up
Durability: 4 mile timed run (If over 32 minutes, perform a 25 burpee penalty). Max push ups in 2 minutes, max sit ups in 2 minutes. Warrior yoga mobility drills.
Posted on Tue, September 25, 2012