STRENGTH

8 x 3 reps Strict Press @ 45% of 1RM [SPEED FOCUS]*
6 x 2 reps Squat @ 45% of 1 RM [SPEED FOCUS]*

*Dynamic efforts. Work on being explosive and focus on perfect form in the process.

Then…

3 x 50 reps push-ups
5 x 15 V-ups

Grit

5 rounds for time…

3 Cleans at 85%
6 Box jumps @ 30”
9 Pull-ups [kipping allowed]

*Competitor: As Prescribed
*Established: Clean @ 75%. 24" box.
*Recruit: Sit-ups. Clean light weight. Step-ups or 20" box. Pull-up progressions.