STRONG

3 sets 
Sb oh press until failure
Into
8 sandbag front squats 

Barbell back squat
1 set 5 
1 set 7 
1 set 9
1 set 11
1 set 13 
1 set 15 

Try to maintain full tension throughout every rep and focus on breathing. 

Then….

Build up to 50 ft yoke carry in 3-4 sets. Do not be reckless with these. Legs are going to be tired with the squats. Just work on full body tension.

5 sets 
DB flys x 5 reps
Ab wheel x 5 reps 
Then….
15 sandbag tosses for time


STAMINA 

6 Rounds 
.5 Mile AB
10 Barbell Strict-Press 135/95 
15 GHD Sit-Ups 
20 DB Hammer Curls 35/20
25 Air Squats 


STRENGTH

OLY

PART 1 

4 Sets 
Jerk with Pause x 2 reps
(2 seconds at the bottom of the dip)


PART 2 

2 x 3 Clean And Jerks @ 55%
2 x 3 Clean And Jerks @ 65%
2 x 2 Clean And Jerks @ 75%
2 x 2 Clean And Jerks @ 85%
2 x 1 Clean And Jerks @ 90%

(Rest – 2/3 Min After Sets)


PART 3 

3 Sets
3 Halting Clean Pulls @ 105%