Strength

Dynamic Efforts

Box Squats 8 x 2 reps @ 60% of 1 RM Squat (20″ box)

Deadlift 6 x 1 rep @ 60% of 1 RM Deadlift

2 Full Clean and Jerk Every minute on the minute for 12 minutes @ 50% of 1RM

3 x 8 Good Mornings

Foundation

20 minute time cap on the following…

Run 1 mile
100 Sit ups
100 Back Extensions
Run 1 mile

*Competitor: As prescribed
*Established: 800m on foundation
*Recruit: 35-40% on EMOM/800m on foundation, 50 reps

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