STAMINA

5 Mile AB
Into…
4 Rounds
30 DB Bench Press 50/35
20 Elevated Ring Rows
10 Alt DB Step-Ups
30 V-Ups Or Hollow Rocks
200m Ski Erg Or 300m Run
5 Alt Sandbag Or Stone Cleans


STRENGTH

Clean and jerk: 3 waves-singles
1.65% 1.70% 1. 80%
2.70% 2. 75% 2.85%
3.75% 3. 80% 3. 87%
4.80% 4.85% 4. 90%

Front squat tempo (10 second eccentric)
3(3)
Strict press 3(5)
Push press 5(3)

-First two sets should be done with intensity >75%
-Last three 80-85% or 8 RPE


STRONG

5 sets
5 kB goblet squats (build up)
10 pushups

Barbell front squat
5 sets x 8 reps
Rest 45 sec between sets

Conventional deadlift
3 sets x 5 reps
Rest 45 sec between sets

3 Min AMRAP Tire flips
3 Min AMRAP Stone or Sb to shoulder
3 Min AMRAP Assault bike
3 Min AMRAP Body weight bench press